Back pain and sports

Bicycling

Although bicycling strengthens the muscles of your legs, it does not do much for the muscles around your spine itself. Bending your lower spine forward while arching your upper back for long periods of time can strain your back and neck muscles. Mountain biking on uneven surfaces can cause jarring and sudden compressions (squeezing) on the spine.

Some tips to help make bicycling easier on your back are:

• Ride a bike that fits you properly. Make an appointment with a local bike shop to get your bike fitted to you.
• Remember not only to push down on the pedals but also to pull up on them. If you are comfortable doing so, riding with clip-in (also called clipless) pedals can help you engage your leg muscles throughout the full pedal stroke.
• Wear biking gloves and use a handlebar cover to reduce jarring in your upper body.
• Put shock absorbers on the front wheel and seat. Or get a gel cover for your seat.
• If you ride a mountain bike, get one with larger tires and full suspension in the front and back.
• A more upright bike can put less pressure on your lower back and neck.
• Shift your position on the bike often as you ride. Stand up to peddle some of the time, and sit more forward, then more backward on the seat.

The muscles that bring your leg up toward your abdomen are called flexors. They are used a lot when you ride a bicycle. Keeping these muscles stretched out is important because it will help keep the proper balance in the muscles around your spine and hips.

Weightlifting

Weightlifting can put a lot of stress on the spine. This is especially true for people who are middle-aged and older because their spinal disks may dry out and become thinner and more brittle with age. Disks are the "cushions" between the bones of your spine.

Along with muscle and ligament injuries, weightlifters are also at risk for a type of stress fracture in the back called spondylolysis.

Some tips to prevent injuries when weightlifting are:

• Do some aerobic exercise or dynamic stretching before lifting to warm up your muscles. Dynamic stretching is when you move as you stretch, such as doing leg kicks while standing.
• If you are just starting out or have not been exercising in a while, consider using training machines rather than free weights for certain exercises. These machines place less stress on your spine and don't require a spotter. Training machines are also easier to learn how to use compared to free weights.
• If you use free weights, be sure you use proper form. If you are unsure, work with a trainer to learn how to use weights properly to avoid muscle strain and injury.
• Do more repetitions instead of adding more weight when you are trying to build strength.
• Lift only as much as you can safely lift. Don't add too much weight.
• Certain weightlifting exercises are more stressful on your spine. Some of these are squats, clean-and-jerk, snatch, and dead-lift. DO NOT do these exercises without a spotter.
• Ask your provider or trainer whether weightlifting belts will be helpful for you. Keep in mind that they won't protect your back, but they can help you remember to use proper form.
• Make sure you rotate different exercises, so you can cross train different muscle groups.

Golf

The golf swing requires forceful rotation of your spine, and this puts stress on your spinal muscles, ligaments, joints, and disks.

• Ask your physical therapist about the best posture and technique for your swing. Warm up and stretch your muscles in your back and upper legs before starting a game.
• Bend with your knees when picking up the golf ball.
• If you are carrying a bag, get one with two straps and wear both straps while carrying it. You should also get a golf bag with a built-in stand.

Running

The disks and the small joints in the back are called facet joints. Running causes repeated jarring and compression on these areas of your lumbar spine.

Some tips to help reduce the stress on your spine include:

• Avoid running on concrete and uneven surfaces. Instead run on a padded track or soft, even grassy surfaces.
• Wear high-quality running shoes with good cushioning. Replace them when they become worn.
• Ask your physical therapist about the best running form and motion. Most experts suggest a forward motion, leading with your chest and keeping your head balanced over your chest, and landing on your toes instead of your heel.
• Before going on a longer run, warm up and stretch the muscles in your legs and lower back. Learn exercises that strengthen the core muscles deep inside your abdomen and pelvis that support your spine.

Tennis

Motions that place stress on your spine while playing tennis include overextending (arching) your back when serving, constant stopping and starting motions, and forceful twisting of your spine when taking shots.

A tennis coach or your physical therapist can show you different techniques that can help reduce the stress on your back. For example, bending your knees and keeping your abdominal muscles tighter can reduce stress on your spine. Ask about the best ways to serve to avoid overextending your lower back.

Before playing, always warm up and stretch the muscles in your legs and lower back. Learn exercises that strengthen the core muscles deep inside your abdomen pelvis that support your spine

Skiing

Skiing bumps or falling can strain your back while skiing. You need a strong back and abdomen to support your body while skiing. Learn exercises that strengthen the core muscles deep inside your spine and pelvis. A physical therapist may also help you to build strength and flexibility in your core, hips, and legs.

Before you start skiing, warm up and stretch the muscles in your legs and lower back. Take a warm up run on an easy slope before trying more challenging terrain. Make sure you only ski down slopes that match your skill level.

Swimming

In general swimming is a good form of low-impact exercise that doesn't strain your back and spine. Swimming can strengthen the muscles and ligaments in your spine and legs.

Certain movements during swimming may stress your spine if you:

• Keep your lower back extended (arched) when doing strokes on your stomach, such as the crawl or the breaststroke
• Lift and turn your neck and back every time you take a breath
• Don't use proper technique for your swimming strokes

To avoid neck and back strain, use proper technique for the swimming stroke you are doing. This includes keeping your body level in the water, tightening your abdominal muscles somewhat, and keeping your head on the surface of the water and not holding it in a lifted position.

If needed, swimming on your side or back can avoid these movements. Using a snorkel and mask may also help decrease the neck turning when you breathe. Wear goggles to protect your eyes so you avoid lifting your head high out of the water.