Athletes Should Do This to Keep Their Spines Healthy

Many sports involve repetitive movements, high impacts, and prolonged positions that can place strain on your spine. This can lead to issues such as muscle imbalances, misalignments, and wear-and-tear.

When your back is neglected during physical activities, it can lead to post-traumatic osteoarthritis, herniated discs, muscle strains, and other types of back and leg pain.

That’s why our board-certified orthopedic surgeons here at Orthopedic Specialists of Oakland County created this guide to help you keep your spine healthy while you participate in athletic activities.

Focus on your core

A strong and stable core, including the muscles around your spine, is crucial for athletic performance. Your core is what provides you with a solid foundation for movements, balance, and power generation, and a weak core can quickly lead to back injuries.

Here’s what you can do about your core: Prioritize exercises that target your core muscles, including the abdominals, obliques, and lower back. Planks, bridges, and stability exercises contribute to a strong and supportive core. 

Maintain proper posture

Whether you’re in training, participating in an active competition, or simply completing everyday activities, maintaining good posture is key to a healthy spine. Proper alignment reduces unnecessary stress on the spine and promotes optimal biomechanics.

Focus on dynamic stretching

Dynamic stretching is a form of stretching that involves active movements of your muscles and joints to increase flexibility, improve your range of motion, and prepare your body for physical activity or exercise. 

Unlike static stretching, where you hold a stretch for an extended period, dynamic stretching involves controlled, continuous movements that mimic the actions you perform during your workout or activity.

Incorporate dynamic stretching routines to improve flexibility and mobility. This helps prevent stiffness and enhances the range of motion in your spine.

Add cross-training to your workout plan

Avoid overloading specific muscle groups by incorporating cross-training into your regimen. This prevents repetitive stress on the spine and promotes a balanced muscular development. As a bonus, cross-training helps you prevent other sports injuries, including shin splints, rotator cuff injuries, and plantar fasciitis. 

Drink more water

Drinking enough water is one of the best things you can do for your body, and that includes your spine too! Adequate hydration supports your intervertebral discs' health. These discs act as cushions between vertebrae and require adequate hydration to maintain their shock-absorbing properties.

Wear the right shoes

Yes, your shoes help support your feet, but they also help support your spine too! That’s because your spine and your feet are all connected in your kinetic chain.

Use sports-specific equipment that is well-fitted and provides proper support. This includes footwear, protective gear, and any specialized equipment required for your sport.

Listen to your body

Pay attention to any discomfort or pain in your spine. Addressing issues early can prevent them from escalating into more significant problems. 

How we can help

These tips can go a long way in helping prevent spinal issues, but they're not a magic pill. Injuries can still occur, despite your best prevention efforts. The good news is that our team here at Orthopedic Specialists of Oakland County are here to support you whether you’ve strained a back muscle or spot the signs of a herniated disc. 

Our team offers physical therapy as well as spine surgery 一 whatever you need to get you back in the game.

If you’re an athlete and have concerns about your spine, give us a call at 248-335-2977 or book an appointment at our Bloomfield Hills or Clarkston, Michigan, office.