7 Simple Ways to Avoid Sports-Related Back Pain
Sports people are prone to back pains owing to the numerous physical activities they are involved in. Back pains prevent us from performing our daily activities. For sports people, this can be devastating considering that their bodies are their source of livelihoods. Despite facing numerous risks when performing various sporting activities, there numerous ways in which you can avoid sports-related back pain.
Follow these guidelines for a healthy and strong spine recommended by FreeYourSpine.info, a famous blogs deal with back pain and related matters.
Check Your Form
Health and fitness professionals acknowledge the importance of exercise in spine strength and health. Exercise allows an exchange of fluids allowing your spine muscles and tendons as well as discs to receive nutrients. However, they also warn that you should check your form when training to avoid injuries. For instance, when doing deadlifts focusing on your back, avoid arching your back when lifting and instead use your thigh muscles with your back straight and don’t lift a weight that is too heavy for your weight range.
Have Enough Calcium
Calcium is vital for proper growth and bone strength. If you lack enough calcium in your body, your bones become weak and are prone to fractures and other injuries. Your spine, that is composed of bony discs becomes weaker reducing the overall strength of your body, considering that it is your spine that holds up the entire structure of your body. As a sports person, try and consume at least one glass of milk every day. Milk contains loads of calcium. If you are lactose intolerant, you can get your calcium from leafy green vegetables like kales and spinach as well as boneless fish.
Avoid Sitting Too Much
As a sports person, it is important that you remain active for the better part of the day. sitting exerts a lot of pressure on your spine, and may put you at risk when you finally get to work out. Avoid sitting for long periods since it misaligns the natural posture of your body.
User Proper Equipment
When you get into the gym, do not be over excited of all the machines available at your disposal. Ensure that you use the right machine for the right exercise. If you are in a sport that involves lots of contact like football and rugby, ensure that you have the right protective gear such as shoulder pads and neck rolls as well as shin guards and proper shoes. Protective gear, especially on the upper body, plays a vital role in protecting your spine.
Warm Up Properly and Stretch
It is important that we overemphasize the importance of warming up and stretching. These activities get your blood circulation flowing properly and relaxes your muscles and ligaments for more intensive activities. Warming up allows you to perform other activities without the risk of tearing your muscles or injuring your tendons. If you fail to warm up, you’ll subject yourself to serious muscle damage since the muscles are still tight and not ready for intensive activity.
While it looks like a nice part-time social activity, smoking greatly reduces the performance of sports people and significantly increases the risk of getting injured. Smoking reduces bone density making them weak and prone to fractures. You expose your spine to too much risk when you get involved in physical sporting activities while still smoking. Since smoking interferes with the proper flow of blood in your body, it deprives your spine muscle and bones the much-needed nutrients to keep it strong. Smoking also causes damage to the lungs due to nicotine and carbon monoxide from cigarette smoke. Damaged lungs make it difficult to perform simple functions and will definitely interfere with your performance. So, the best solution is to stop smoking.
Water is important for your overall health. It is the fuel that enables all the other parts to perform to their optimum. When it comes to your spine, water is important for hydrating the discs holding up the spine in place. If the discs are not properly hydrated, they fail to hold up your spinal column. Lack of enough hydration increases friction between the discs which might damage them causing back pains. Ensure that you drink enough water to avoid such.