Whether you’re an athlete, a fitness enthusiast, or someone who engages in regular physical activity, experiencing back pain can be frustrating and debilitating. In this blog we’ll explore the causes of back pain in active adults and discuss prevention techniques to keep you moving and enjoying your activities.
Back Pain By Activity
Golfing
Golfers are prone to back, knee and hip problems from the twisting motion that occurs during your golf swing. This can be even more bothersome to those with a preexisting condition, like degenerative disc disease. Though less common, it is possible for the repeated twisting motion to cause acute disc herniations in the spine. The most common side effects from golf induced back pain include pain radiating down the leg, numbness and tingling.
Tennis/Pickle Ball/Racquet Ball
Though these games vary slightly, they all involved similar movements and mechanics. Those who engage in these sports regularly typically experience pain in the lower back and muscle strains from hunching over and performing quick movements. Neck pain is also prevalent from overhead swinging and neck twisting while serving or returning.
Rec League
Rec or “beer league” sports like hockey, softball, basketball etc. come with similar injury risks. Outside of traumatic injuries, muscle strains (both in lower back and upper back/neck) are most common. Disc herniations from overexertion are also possible in these activities.
Weightlifting
Weightlifting can be a great activity to maintain a healthy lifestyle, if you’re doing it properly. For those who weight lift regularly (and no, we’re not talking about powerlifters), the most common neck injuries are from those motions that require neck support, such as back squat or shoulder exercises; while lower back pain stems from exercises that require a hinging motion, like deadlifts and good mornings.
Other Activities
Outside of leisure sports, simple tasks around the home or office can also cause back and neck pain, including chores that involve prolonged bending (such as gardening), picking up heavy objects, or even picking up children.
With any of these activities, preexisting back and neck conditions can contribute to further pain and difficulties performing these tasks. Some of these conditions include Degenerative Disc Disease, Bulging Discs, Arthritis, Sciatica and Spinal Stenosis.
Prevention
Injury prevention through education is always the first step to avoiding injury. Here are some techniques you can incorporate to help reduce your risk of pain while performing your favorite sports:
- Before pain starts
- Perform all tasks with proper mechanics and form
- Take time to warm up and stretch pre and post exercise to keep your body loose
- Incorporate core and back exercises into your daily routine to strengthen muscles and increase support
- When lifting heavy objects, always lift with the legs
- If you are experiencing pain
- Use ice to reduce inflammation and decrease pain, and use heat to relax muscles and reduce tension. Anti-inflammatory medication is also a good option to reduce pain and swelling.
- Sleep in a position that provides comfort, whether that involves extra pillows for support or sleeping in a recliner to receive spinal pressure.
Most pain will get better with rest and the proper care after about 4-6 weeks. If pain persists, gets worse or if you notice additional pain in your arms and legs, contact your doctor. To schedule and appointment with our orthopedic spine specialists, Dr. Paul Al-Attar or Dr. Andres Munk, contact our offices.