Along with football, wrestling is one of the top sports in which athletes sustain physical injuries, and lower lumbar trauma comprises about 10% of those injuries. While most problems are not serious and quickly resolve within a few weeks, following a few simple guidelines may enable wrestlers to participate in matches without succumbing to back pain.
Most serious athletes realize that strenuous physical activity should never be performed without adequately warming up before exercise and will allow themselves sufficient time to cool down after a workout. Permitting the muscles and their related ligaments and tendons to gradually receive a good steady blood flow before intense training helps to avoid back strain and pain. Stretching before the muscles have warmed up can result in injury and should only be performed after physical activity.
Strengthening the Body’s Core
The four sections that comprise the body’s core are the rectus and transverse abdominus muscles and the internal and external obliques. For those who participate in strenuous exercise, spinal specialists often recommend adding exercises that focus on core muscles to a workout routine or training program because having a strong core can allow an individual to better sustain movement and better protection to the body, especially the spinal column.
Avoiding Overtraining Syndrome
Working out too hard and too frequently without allowing the body sufficient time to rest can result in overtraining syndrome and subsequent lower back injuries. Adequate recovery periods are necessary after strenuous activity because it allows the microscopic tears in muscles to heal and rebuild themselves.
Applying ice to the muscles of the lower back after engaging in strenuous activity is a conservative spine treatment that can help prevent the area from over-swelling that may result in pain. Ice can be used for about 10 minutes at a time with 40 minute intervals between applications.
If you or someone you know is living with chronic back pain as the result of wresting or an intense exercise program, it may be beneficial to meet with a spinal specialist. Reducing exercise activity now can help preserve your back so that you can continue to enjoy favorite past times and activities as you get older. For more information about back pain and treatment options, call (310) 828-7757 and request an in-person consultation at The Spine Institute Center for Spinal Restoration in Santa Monica.