The Athlete and Lower Back Problems
Most athletes suffer from lower back pain at some time in their sports career. Posture during training and competition can be a major cause of that pain. One of the sources I use for reference attributes sixty percent of all sports injuries to errors in training.
The competitive runner who suffers from a degenerative disease and has a history of injury, or advanced arthritis, vertebral misalignment or previous fractures, may not be able to tolerate the continuous impact of training. Also consideration must be given to the weight distribution of the athlete and weight in general. Any overbalance of the body, or extra pounds, will add to the force of impact when the foot strikes the ground.
It is not uncommon for a runner to suffer severe lower back pain from spasms of the psoas muscle. Rest and alterations of the training methods to counter muscle imbalance will help elevate the pain. Most backaches, before they become severe, will respond to rest and improved conditioning, and a good portion of back problems originate from work related emotional tensions. Exercise is the best prescription for this type of backache, with emphasis on strengthening the abdominal muscles.
A backache for a runner can transmit pain to the pelvic and leg areas of the body. Sciatica is one of these types of back pain. It can be caused from a ruptured disk where the pain will transfer itself down the leg into the calf or toes.
Muscle imbalance caused by overuse of the same muscle groups, can be countered with a good strengthening and stretching program. Ice; massage after exercise, moist heat during sleep, sauna, whirlpool, etc. will all help to relieve back muscle pain. But, first consider the cause of the condition. Act on it before it reaches the chronic or debilitating stage.
Here are five basic exercises to maintain a good muscle balance for the back as well as good posture. 1. Bent knee crunches for the abdominal muscles. 2. Low back extensions for lower back and hip extensors. 3. Lower back and hamstring stretches, touching the toes while standing or sitting on the floor. 4. Starting line stretch, the full lunge, to stretch the psoas muscle. 5. Back flattener, pressing the lower back into the floor while contracting the abdominal muscles. If you listen to your back when you first feel the stress after a run, or training program, you will have less chance of severe back conditions that require medical treatment.