Tight hamstrings can make this difficult, as can poor kinesthetic awareness and a weak core. Your spine should be neutral when lifting which means it should be slightly (and tightly) arched. Lifting with a rounded lower back is the best was to pick up a back injury – and probably a serious one at that. Alternatively, you could also try yoga– an activity that is surprisingly compatible with rugby. No time to stretch? Think again! You can easily improve your flexibility while you are watching TV. Long periods of sitting combined with tight hamstrings can wreak havoc on your spine, and while there might not be much you can do about habitual sitting, you can make sure your hamstring flexibility is up to snuff. When you round your lower back, stress that should be borne by your muscles ends up on your ligaments, and your intervertebral disks are pushed toward the rear of your spine, where they may put pressure on your sciatic nerve. A rounded lower back is a weak lower back. Tight hamstrings can cause your lower back to become rounded. Tight hamstrings are a leading and often avoidable cause of back injury and pain.
flexion on Monday, extension on Tuesday, rotation on Wednesday and so on. You don’t need to include all these exercises/movements in every workout, but you should endeavor to do them all on a weekly or bi-weekly basis e.g. planks, side planks, Pallof presses, farmer’s and waiter’s walks, etc. Bracing – anti-movement exercises e.g.Rotation – cable woodchops, Russian twists, etc.Extension – back raises and hyperextensions, etc.There are five types of spinal movements available, and that means you need to include five types of core training in your workouts. You also need to work your midsection from other angles too. If you want to develop a bulletproof core, and a stronger spine by default, you need more than sit ups. However, these exercises only really affect one aspect of your core – the anterior or front core which is made up from rectus abdominus. Lots of ruggers engage in regular abs training, doing sit ups, crunches, and planks during their workouts. In many ways, these muscles act a lot like a weightlifting belt, talking pressure off your spine. Develop a 3D coreĬore is the collective term used to describe the muscles that surround your midsection and support your spine. Obviously, injuries that happen during a match or because of an accident are unavoidable, but even then, there is a lot you can do to lower your chances of suffering debilitating back pain and injuries. Many instances of back pain and injury can and should be avoided in the first place. With back pain, like all injuries, prevention is always better than cure. You might not be able to play rugby until you are healed, but you should be able to maintain fitness and strength so that you can return to the playing field with a bang and not a fizzle! Prevention of back pain However, if your doctor says it’s okay to do so, it’s often possible to train around back pain. The last thing you want to do is turn a mild injury into something more serious by ignoring any pain or other symptoms.
Mild back pain makes sitting, standing, and moving uncomfortable while severe back pain can leave you completely incapacitated.īecause the spine is such a complex structure, it is ESSENTIAL that you get any back pain and injuries assessed by a medical professional. It’s only when you have serious back pain that you come to understand that every human movement involves your vertebral column. Back injury and pain can be very debilitating.
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