HomeAthlete Pain ManagementManaging Lower Back Pain as an Athlete

Managing Lower Back Pain as an Athlete

Basic steps to get back out there without pain.

As an athlete, lower back pain can prevent you from enjoying and competing in the sports that you love. It doesn’t have to. Follow these easy steps to get back out there without pain.

Increase body awareness to prevent back pain

Increase body awareness to prevent back painTo prevent back pain, it’s important to understand your back’s anatomy. Your spine is comprised of four sections of vertebrae: cervical, thoracic, lumbar, and sacral. While your cervical and lumbar vertebrae curve inward (toward your belly button), your thoracic and sacral vertebrae curve outward.

Repeated bending or high-impact exercises, such as jumping and sprinting, can push your vertebrae against their natural curvature. Be mindful of the way your body is moving and whether you are moving with or against your spine’s natural curvature. To recover the natural curve of your spine, lay flat on your stomach, with your head turned comfortably to one side. Laying on your stomach is the only position that gives your spine the relief and freedom to return to its natural curvature.

Remember: be mindful

Also be mindful of the muscles around your spine to avoid hyperextension and hyperflexion – two of the most common spinal injuries in athletes. Hyperextension occurs when your hips protrude too far forward, past your shoulders. You will feel your lower back muscles and vertebrae compress into a tight arc. Hyperflexion occurs when you bend your spine too far forward. Such injuries can damage your back muscles, spinal discs, and the nerves in your spine. Understanding how you are moving is an important first step in preventing unnecessary injuries.

Treat back pain injuries immediately

If you’re a boxer, basketball player, football player, or an athlete of another contact sport, you’re likely no stranger to taking blows to the torso. Impact injuries can cause a number of problems for your back and spine, including torn muscles, slipped discs, and pinched nerves.

Treat your injuries as soon as possible. Use ice to reduce swelling, and use heat to relax muscles that are spasming. If you need professional help treating your injuries, find a sports medicine specialist near you who can tailor your recovery program to your sport and your body.

Stretch before exercising

Stretch before exercisingThe best way to prevent torn or strained muscles during exercise is by stretching beforehand. If you regularly go from a cold, stand-still position to full-intensity exercise, you might be wreaking havoc on your muscles. Warm up before each practice and game with these quick and easy stretches.

Strengthen your core to ease back pain

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Your back and abdominal muscles work together to keep you balanced and upright. A weak core means your back muscles must work twice as hard. This can lead to strain and overexertion.

Strengthen your core by adding an ab workout to your fitness regimen. Balancing your front and back stabilizing muscles will go a long way toward preventing injuries.

The bottom line

As an athlete, your body works for you. So take care of it by being mindful of how you move, treating injuries as soon as possible, and being well-prepared for exercise with good stretching habits and a strong core. With these tips, you’ll be an all-star athlete free of back pain.

How do you manage lower back Pain as an athlete?

Give us your best tips that keep you on the field in the comments!

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Kendall Bobbitt
Kendall Bobbitt is a part of the marketing team at Pain Resource. She's enthusiastic about health and fitness and strives to help people better their lives. In her spare time, Kendall enjoys going to the beach and spending time with her friends.


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