Being a sportsperson has numerous benefits, both physical and mental. However, athletes involved in high-impact sports like rugby, soccer, hockey etc. are at a higher risk of injuries, with spinal injuries being among the most common and serious ones. The spine, one of the most delicate parts of the body, can have a lifetime of effects, including the possibility of career termination. Hence taking proper care and preventive measures are essential. We got in touch with Dr Rajesh Verma, Director- Orthopedics and Spine Surgery, Marengo Asia Hospitals Gurugram who shares seven essential tips to prevent spine injuries while playing sports.

While playing high-impact sports, muscles play a major role in supporting the spine. Weak core muscles increase the load on the spine and raise the risk of disc herniation and vertebral fractures, Dr Rajesh explains.

“The lower back, pelvic floor, obliques, and abdominal muscles should all be worked during core exercises. Exercises like planks, bridges, dead bugs, and bird-dog poses are great ways to strengthen your core without overtaxing your spine. These exercises might provide you the stability you need to avoid spinal problems by incorporating them into your everyday routine,” he said.

The first step to avoid any kind of injury, even ones that affect the spine, is to warm up. Warming up the right way improves flexibility, pumps more blood into the muscles, and gets the body ready for the tough physical activity, Dr Rajesh shares. Warm-up exercises should target the hips, shoulders, and spine because these are all involved in athletic motions and can protect the spine.

Exercises that help athletes stretch and improve spinal mobility include standing backbends and cat-cow poses.

Poor technique is one of the leading causes of spinal injuries in sports. As per Dr Rajesh, whether you're playing contact sports, lifting weights, or sprinting, bad techniques can raise the risk of spinal injuries. For example, poor tackling form in football can result in cervical spine injuries, whereas improper posture while weightlifting might induce herniated discs.

“It should always be an athlete's priority to learn the proper technique for their sport. Frequent coaching, video analysis, and feedback can assist enhance movement patterns and posture, hence lowering the needless strain on the spine,” he said.

4. Avoid Fatigue and Overtraining

One of the main causes of sports injuries, especially those involving the spine, is overtraining. Athletes tend to overdo their physical preparation, which wears them out and raises their risk of injury. The spine becomes more prone to harm when muscles are fatigued because they are unable to support it sufficiently, Dr Rajesha shares.

“Athletes must learn to listen to their body and take breaks when necessary. Overuse injuries can be avoided by incorporating rest days, controlling workloads, and making sure that intense sessions are well recovered from. Athletes should also prioritize getting enough sleep since sleep is when the body restores and recovers,” he said.

5. Put on the Proper Protective Equipment

Wearing the appropriate protective gear is crucial for contact sports like football, rugby, and hockey. While padded vests or jackets may help protect the thoracic and lumbar regions, helmets and neck braces can protect the cervical spine. Make sure that all of your equipment fits correctly and is serviced on a regular basis as worn-out or ill-fitting clothing might cause injuries.

Being overweight increases the chance of injury during sporting activities and puts extra strain on the spine, particularly the lumbar area. Athletes need to maintain a healthy weight by eating a balanced diet and getting frequent exercise.

Dr Rajesh explains that it is equally important to eat a diet high in minerals like calcium, vitamin D, and protein that support the health of your muscles and bones. This can make sure that when engaging in physical activity, the spine and the muscles that support it remain strong and durable.

Preventing spine injuries requires maintaining flexibility. Tight muscles can pull on the spine, causing misalignment and pain, particularly in the hamstrings, hip flexors, and lower back. Stretching regularly can help avoid these problems and maintain appropriate muscle length.

“Before and after training, athletes should concentrate on dynamic stretches. Incorporating Pilates or yoga can help increase flexibility and strengthen the back muscles,” he said.

Playing through pain might result in more serious injuries because it is frequently an indication that something is amiss. Athletes should never disregard pain in their spines. It's critical to cease the exercise right once and get medical help if they develop tingling, numbness, weakness in the limbs, or sharp or persistent back pain.

Early intervention may be able to stop small problems from developing into serious spinal damage in certain situations. A medical expert or sports physician can offer advice on managing and treating the discomfort as well as suggesting changes to training regimens.

If an athlete suffers a spinal injury, the right therapy and treatment are essential for full recovery and preventing recurrence. Under the supervision of a qualified specialist, physical therapy can aid in the affected area's recovery of strength, flexibility, and mobility.

Exercises, manual therapy, and other therapies are frequently combined in rehabilitation programs in order to lessen discomfort and accelerate healing. Athletes must adhere closely to the recuperation regimens that are recommended and hold off on playing sports until they have received the all-clear from a physician.

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