Contents
Safe Exercise for Athletes with Back Pain: What You Need to Know
Published: Jun 27, 2024
Engaging in the right exercises can help young athletes with back pain return to sports safely. Here's how to tailor an exercise plan to support recovery and prevent further injury.
Core Strengthening Basics
Strengthening core muscles is crucial for stabilizing the spine and preventing back injuries. Exercises like planks and bridges help build abdominal and back strength without straining the spine. These exercises should be performed daily, gradually increasing intensity as strength improves.
Activities to Avoid
Certain activities can exacerbate back pain and should be avoided initially. These include movements involving lumbar extension, such as deadlifts and back flips. Instead, focus on low-impact aerobic activities, like walking or biking, which maintain cardiovascular fitness without stressing the spine.
Gradual Return to Sport
A stepwise return to sport is essential. Start with pain-free exercises and gradually introduce sport-specific drills. Avoid full contact and high-impact activities until the athlete is symptom-free and has regained full strength.
Frequently Asked Questions
Core strengthening exercises like planks and bridges.
Avoid lumbar extension activities like deadlifts initially.
A gradual return is recommended to prevent re-injury.
Wrapping Up
Creating a safe exercise plan can help athletes recover and return to sports stronger.
References
- Selhorst M, Fischer A, Graft K, et al. Long-Term Clinical Outcomes and Factors That Predict Poor Prognosis in Athletes After a Diagnosis of Acute Spondylolysis: A Retrospective Review With Telephone Follow-up. J Orthop Sports Phys Ther 2016; 46:1029.
- El Rassi G, Takemitsu M, Woratanarat P, Shah SA. Lumbar spondylolysis in pediatric and adolescent soccer players. Am J Sports Med 2005; 33:1688.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic. Always discuss health information with your healthcare provider.
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