Posted on: 3 March 2017Share
Approximately 80 percent of people will suffer from lower back pain at some point in their life. However, athletes have a higher risk of developing lower back pain because of the lifestyle they live. In fact, as much as up to 20 percent of sports injuries involve the athlete's lower back or neck. Fortunately, you don't have to suffer from sports-related lower back pain in silence. There are several things that you can do to help relieve your pain.
Exercise and Stretching
One of the worst things you can do to relieve lower back pain is rest. Lying in bed will likely make the pain and discomfort worse, so it's important to keep moving. Consider doing a series of stretches and lower back exercises each morning — with your doctor's approval — to loosen your back muscles and relieve soreness throughout the day.
Moderate aerobic exercise, such as short walks, helps you maintain muscle strength. However, it's important to only do as much aerobic exercise as you can manage without experiencing excess lower back pain. If walking short distances, you should avoid hills, uneven ground, and stairs if at all possible.
Pelvic tilt exercises help keep your spine properly aligned and stretch your lower back. Simply, lie on your back with your feet on the floor — your knees should be bent. Then, tighten your stomach muscles and press your back against the floor. Hold the position, without holding your breath, for 10 to 15 seconds. Slowly relax your body, and repeat the process.
Knee-to-chest exercises help stretch the muscles in your lower back to relieve pain. Simply, lie on the floor on your back and slowly pull your leg towards your chest — one leg at a time. Hold the position for 20 to 30 seconds, lower your leg, and repeat the process with the other leg.
Seeing a sports chiropractor can help relieve lower back pain caused by sports-related injuries. You can expect your chiropractor to come up with and adhere to a customized treatment plan that may include a chiropractic adjustment to improve back function and reduce nerve pain. Quick chiropractic adjustments also help restore range of motion to your lower back area. Additionally, your chiropractic plan might include low-velocity manipulation to help your spine maintain the correct structure, as well as stretching and movement exercises focused on relieving lower back pain and increasing your range of motion.
If your lower back pain is caused by injury to your lower back muscles, massage therapy may be a good option for you. Both Swedish and deep tissue massages help loosen and relax tight muscles, which in turn, can relieve your lower back pain. Before getting a deep tissue or Swedish massage to help you relieve your back pain, you should consult your doctor to ensure it's the right form of treatment for your injury.
Sports injuries, especially those involving your lower back, shouldn't be ignored. It's important to seek proper medical treatment and follow the advice of your doctor. Contact a company like SpineCare Chiropractic Daniel S. Wright, D.C. to learn more.