Get Back into Sport Without Breaking Your Back - Morley Physiotheraphy

1. Get Back into Sport Without Breaking Your Back

2. Getting back into sport or exercise? It's easy to injure your lower back following a period of lower activity or inactivity. The lower back gets put under a lot of pressure in many sports. Running, golf, weightlifting, and any sport that involves a twisting motion will rely on that lower back to do its share of the hard work. So don’t put more strain on your back just when it’s getting back into shape. Before you jump in, prepare yourself!

3. Take Stock of Where You’re At • If you’re getting back into sport, take stock of what your activity level has been since you last played. If it’s been a few weeks, months or even years since you moved like you do during normally, you’ll want to ease back in. • If you have gained weight this can influence your capacity to train safely, which together with lowered core strength can trigger-off the lower back . Are you starting a season after a few years off, or trying a new sport? Take extra care if so. • Even if you’ve been training or playing a different sport in the off season, you may need to prepare for the different motions and physical demands you’ll be exposed to.

4. Take Stock of Where You’re At (cont’d) • If you’ve got any reason to be concerned that you might be at risk of injuring yourself, consider “checking-in” with your physiotherapist for a musculoskeletal or physical screening test. • A physiotherapist can conduct a thorough examination of your posture, gait, flexibility and strength. • This exam can be helpful to analysing your strengths and weaknesses and the specific physical demands you’ll be capable of performing safely. • Recommendations and strategies are set up to help provide the advice you need to keep that back safe. • Got more general questions about back injuries? Have a read through our article:Back Pain Treatment for Sports Injuries.

5. Pre-Training, Warm Ups and Stretches • To prepare yourself, do pre-training and tune in the body systems. • Progression Training:Gradually progress your exercise intensity and training loads. • Remember to do warm up exercises carefully and completely before any exercise or play. • A typical warm-up for your back should: • Increase circulation with easy movement (like walking, light jogging or skipping) • Stretch the lower and upper back muscles - and related muscles including hamstrings • Practice rhythmical and general sports movements slowly • Check that your form and flexibility haven’t suffered. • Remember that prevention is the best way to avoid injury.

6. Warning Signs of a Lower Back Injury Stay on the lookout for injury, and you could prevent one even if it threatens to rear its ugly head. If you notice any of the following red flags, keep an eye on your back and consider resting or seeing a physiotherapist. Back Injury Red Flags and Warning Signs: • Back pain that gets progressively worse • Back pain that extends into your legs or causes weakness or skin sensation loss in one or both legs. • Back pain that affects your balance or walking • Back pain that lasts longer than two months • Unaccountable bladder or bowel changes

7. Good Luck Out there! We hope you get back out there for an injury-free season! If you need help or advice recovering from sport- related or general back pain, we hope you’ll consider us at Morley Physiotherapy Centre. Morley Physiotherapy Centre Website Phone: 9375 3900 Email: admin@morleyphysio.com.au