The kicking, running, and repetitious extensions associated with soccer can be the source of some form of back pain, a common occurrence with any contact sport. The back pain associated with the movements and actions of soccer can be minimized by taking steps to protect and prepare your muscles and joints.
Warm Up Ahead of Time
Whether it’s doing light cardio or stretching, Los Angeles spine surgeons advise not to skip warm-ups before getting into a game. Even if you’re in good shape, the muscles, tendons, and joints supporting your back will perform better when prepared for intense movements.
Strengthen Core Muscles
As your torso and hips move to kick the ball or block goals, there’s going to be a lot of strain on core muscles, referring to your abs, glutes, hips, inner abdominals and pelvic floor, that support your spine. Core strengthening exercises that can be good for your back include:
- Knee-to-chest exercises
- Planks and side planks
- Yoga and Pilates
Posture isn’t normally associated with contact sports like soccer. By watching how you twist, turn, and bend while in the game, however, you’ll reduce the risk of placing added pressure on vulnerable parts of your spine. Taking a few seconds to do a quick stretch when things slow down on the field can also be helpful.
Eat Healthy Between Games
Your diet can play a role in the level of post-game back pain experienced. Anti-inflammatory foods like carrots, tuna, salmon, berries, and avocados can reduce the swelling that sometimes goes along with muscle strain.
Avoid the temptation to suck it up and get back in the game after a hard hit, collision or fall if you’re experiencing sharp or persistent back pain. If back pain doesn’t respond to a little rest and home remedies like the application of heat or ice, see a board-certified back doctor.
If pain persists, your physician may recommend you see a spine specialist in Los Angeles who can diagnose the source of your pain and offer treatment options, including conservative measures as well as minimally invasive spine surgeries that can help you return to your active lifestyle in a shorter period of time. Call (310) 828-7757 toady and schedule an in-person consultation.