8 Tips Every Athlete Should Know for Preventing Back Injuries

Virtually every athletic activity puts some amount of stress on your spine. Given that, it’s no surprise that up to 40% of athletes experience low back pain at some point. Nor that 10-15% of young athletes experience a back injury. Thankfully, you can take steps to engage in the sports you love while lowering your risk for back problems.

Dr. Nicholas Perenich and his team at Spine Institute of Florida in Dade City and Spring Hill treat athletes of all ages and activity levels, applying a comprehensive approach and offering a range of effective treatments.

If you’re highly active, keep reading for tips to prevent back injuries on the field, court, or track.

Common athletic back injuries

Back injuries that affect athletes affect many less active people, too. Some of the most common back-related sports injuries we see in our office include disc herniation, fractures, and muscle strains.

As an athlete you may also be prone to spondylolisthesis, a condition in which a vertebrae in your spine moves out of place, compressing a nerve. This injury, which can stem from overuse and overextension of your back, is particularly common among gymnasts.

Tips for preventing athletic back injuries

To lower your risk for sports injuries that affect your back, focus on safety, strength, rest and recovery, and general self-care. You want to keep the muscles and bones in your back strong and protected.

Specific tips to embrace include:

Avoid overtraining habits, like skipping rest days and needlessly exercising for hours on end.
Consistently warm up and stretch before intense activity.
Eat a balanced, nutritious diet that provides sufficient amounts of energy.
Strengthen your core through routine exercises, like crunches and planks.
Wear proper athletic gear, such as high quality shoes.
Prioritize healthy sleep habits, especially during intense training times.
Listen to your body, stopping when you notice pain.
Seek professional guidance, support, and treatment, as needed.

You can also guard against back injuries by avoiding exercising on concrete and uneven surfaces. When possible, choose smooth, grassy surfaces or padded tracks for activities like running.

What to do about a back injury

If you notice signs of a back injury, such as severe or long-lasting pain or difficulty using your spine, our team at Spine Institute of Florida can assess your condition during a thorough exam.

Depending on the cause and severity of your symptoms, we may recommend conservative measures, like activity changes, over-the-counter medication, use of a back brace, or physical therapy. We also offer epidural and facet joint injections and radiofrequency ablation. All of these treatments aim to minimize pain and inflammation while enhancing healing.

To learn more about how to prevent back injuries or get started with the care you need, call Spine Institute of Florida or schedule an appointment through our website today.