Common Lower Back Injuries During Exercise
Exercising is one of the healthiest activities you can do for your body. However, it doesn’t come completely free from risks – if you exercise in the wrong way, you may end up with a lower back injury, which could take a while to heal. Whether you are regularly in the gym or big into playing sports, it’s best to be aware of the most common lower back injuries you may sustain during these particular exercises so you can prepare for them (and take the appropriate steps to avoid the injuries from happening).
Lower Back Pain From: Running
When you think about running injuries, your mind may go to the knees, but running can also hurt your lower back. One of the most common back injuries from running is muscle strain, usually caused by over-exerting yourself or not warming up before your run. In this case, the solution is easy – always warm up properly and listen to your body when it’s reached its limit. Stress fractures also occur when a person overexerts themselves while running – these are tiny cracks in the bone that happen after repetitive overuse and can be caused by not warming up adequately before your run.
Another injury you may sustain over time is a herniated disc, which may lead to sciatica, both of which are serious. In this case, you’ll need to speak to a specialist.
Lower Back Pain From: Lifting Weights
Lower back injuries are common when lifting weights as a lot of strain gets put onto that part of the body. The most common are strains, which may either be muscle strains or ligament strains – muscle strains occur when the muscle fibres get overstretched or torn while ligament sprains happen when the ligaments get stretched or torn. Both can be painful and require a period of rest. These usually occur when you don’t maintain the correct posture while lifting weights – for example, you may tilt your body and put too much stress on the spine. It’s crucial to learn a proper lifting technique and always stick to it in this case. To treat these strains, you should rest and apply heat or cold compresses. If it doesn’t get better after a couple of weeks, you should see a specialist.
A more severe injury from lifting weights is a herniated disc, which can cause sharp or burning pain along with numbness and weakness. It’s best to seek medical care for this type of injury.
Lower Back Pain From: Football
Lumbar injuries are common in football players. The two most common types are muscle strain and herniated discs, which can both occur due to trauma to the back while playing the sport. For example, a sudden twist when tackling in football can cause a sudden herniated disc. To prevent these as best you can, always warm up properly.
One of the more serious lower back injuries from football is spinal stenosis, which happens when there’s too much pressure on the spinal cord. It can happen during football-related injury and typically requires pain medication, physical therapy, and, in more severe cases, surgery.
Lower Back Pain From: Rugby
Rugby is a sport that involves a lot of harsh body impact. As a result, some of the most common lower back injuries sustained from rugby include:
Facet Joint Compression: This occurs when the facet joints become compressed, leading to micro tears and inflammation. These injuries usually occur when playing rugby, particularly when there is a tackle that leads to the player being forced back.
Lumbar Spinal Injuries: Spinal injuries are a big risk for rugby players, often caused when the head hits the ground. They can also happen during more defensive tackles. It’s important to treat lumbar spinal injuries immediately for the best chance of fully healing.
To prevent these lower back rugby injuries, be prepared for the worst and train as much as possible to build strength. You should also learn the proper techniques for typical rugby moves, such as tackling and scrummaging. If you do sustain an injury, seek medical care when necessary and rest.
Lower Back Pain From: Tennis
Tennis can often lead to injuries in the wrist and shoulders due to frequent arm movements, but lower back injuries aren’t uncommon. You may experience lumbar strain after playing tennis, which can lead to muscle spasms. This might occur if you suddenly start playing more frequently or change your technique. Warming up is essential to prevent this.
Other common lower back injuries from tennis include a stress fracture, which means a broken bone. It happens after repeated stress and requires medical care and rest.
Have You Sustained an Injury from Exercise?
If you have sustained an injury from exercising or a sport, how you treat it will massively influence your recovery. If you want to minimise damage, always seek medical care and follow instructions to a tee, resting up as much as you can before getting back to it. Joint supports also make a huge difference – not only can they provide support to prevent you from getting an injury, but they can also be used for rehabilitation during recovery, and that’s what we offer right here at Bearhug. Look for our lower back support to ensure you don’t worsen your injury further.
