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When you love an activity, it’s easy to get lost in the thrill of it and overexert yourself. That’s why so many sports enthusiasts end up with chronic injuries. Luckily, there are measures you can take to stay safe and avoid back pain altogether. To continue playing your favorite sport for years to come, take advantage of the following preventive tips.

3 Ways to Prevent Back Pain From Sports Injuries

1. Stretch Before Working Out

back painBefore pushing your body to its limits, you’ll need to ease it into maximum overdrive by warming up the muscles that support your tendons and bones. Start by sinking into a lunge. Slide your right leg out behind you and press the ball of your right foot into the ground. While supporting yourself with your left leg, drop your right knee to the ground to feel a stretch in the front of the leg. Then, stand up and lower your hands to your toes, elongating the hamstrings. If your sport involves arm movements, take time to stretch your shoulders, biceps and triceps as well.

2. Use Proper Form

After you’ve stretched, it’s crucial to engage the muscles that will allow you to power through your sport and avoid back pain. For example, if you’re playing golf, do some situps to engage your core. This will prevent you from swinging without using your abdomen muscles, which could cause you to overtwist and throw out your back. Speak with an expert in your sport who can show you how to shoot hoops or score a goal while using proper form.

3. Take Breaks

It’s also important to allow your body to rest and recharge in between heavy workouts. If you don’t allow your muscles to heal, they could lose their ability to support your bones, resulting in shoulder, hip or back pain. If you feel soreness in a particular muscle after playing sports, use ice to reduce inflammation and keep the area elevated. However, if you’re still experiencing pain after a few days, see a specialist who can offer a treatment plan before working out again.

 

If you’re experiencing back pain due to a sports injury, get in touch with iSpine Pain Physicians, serving the Twin Cities, MN, area. Their back pain specialists offer everything from steroid injections to long-term treatment plans, so you can find the alleviation solution that works for you. For more information on their offerings, visit their website, or call (763) 201-8191 today to schedule an appointment.

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