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Prevea Health

Taking Care of Your Back

 
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Not only can back pain slow an athlete down, but it can also be very painful and difficult to get rid of once it starts. Every time your foot hits the ground, you send a shock through your legs to your hips and eventually to your spine. If there is any type of biomechanical imbalance in your gate or body, you may encounter back pain. There are a few things that you can do right now to help prevent yourself from getting back pain:

Develop Your Abdominal Strength
Your abdominal muscles are the first line of defense for a healthy back. To create a balance between front and back, you need to keep both strong through core exercises. The plank is a great exercise to keep your core strong.

Develop Hip and Glute Strength
Hip and glute weakness can contribute to lower back pain. The core includes the hips and glutes, and they need to be strong to reduce your chance of back pain. Mini-band exercises help to strengthen the hips and glutes, and are easy to do at home.  

Stretch
Flexibility of the hips and glutes is just as important as strengthening. The piriformis stretch helps to stretch the deep glute muscle called your piriformis. This muscle can become tight and cause an imbalance in your hips, which can then affect your back.

Back prevention needs to start right away when doing any physical activity. The sooner you take care of your back, the healthier it will be in the end.
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