Dr. Stefano Sinicropi, M.D.

Back injuries are one of the most common reasons that weekend warriors and high school athletes are forced to miss time away from their favorite sport or exercise program. Whether it’s a mild lumbar strain or a more significant vertebral injury, your back typically handles a lot of stress during athletics, and that can lead to repetitive strain and overstress injuries.

Having ideal athletic form during sporting activities is a great way to protect your back while you play, but there’s so much more you can do to lower your likelihood of an injury when you’re not on the field. In today’s blog, we explain some of the ways you can strengthen your spine and lower your risk of a back injury between games and practices.

Protecting Your Spine Begins At Home

Staying injury-free while you’re playing sports won’t happen by accident. If you truly want to protect your spine during athletics, you need to take some specific steps when you’re not on the field or the court. Here’s some ways that athletes can work to protect their back from injury between practices and games.

• Fuel Your Body Correctly – Be more conscious of the foods and nutrients you’re putting in your body. All those key nutrients like calcium, Vitamin A, Vitamin C, Vitamin D, potassium, iron and fiber all play critical roles in the development of bones and soft tissues that are called upon during athletic activity. Your growing body needs regular access to these nutrients to fuel key processes, so if you’re lacking in the nutrient department, your back and your body can suffer during competition.
• Recharge Fully – Getting restful sleep is also essential if you’re hoping to help your body prepare for upcoming games or practices. Sleep is a crucial time when key processes can be performed when energy isn’t being focused elsewhere. Tissue repair and cellular waste removal can be performed more efficiently, ensuring you’re ready the next time you’re physically active. Strive for a minimum of seven hours of uninterrupted sleep each night.
• Gear Up Correctly – Make sure you’re wearing the right equipment in training sessions and games. Poorly-fitting shoes can cause problems for upline areas including your knees, hips and spine, and failing to have the right protective gear or a helmet can lead to devastating head and neck injuries. Make sure your equipment is designed to protect your spine, not increase the likelihood that an injury develops.
• Strength Training – Building muscles and improving spinal flexibility off the field can help you when you’re on the field. Targeted strength training can ensure your body is more capable of handling the strain you put on it during games, reducing your likelihood of an overstress injury. Just be sure not to overload your spine with practices, games and in-season workouts, as your body will need time to recover from these stressful activities.
• Productive Warmup Routines – Get in the habit of developing and following through with a comprehensive stretching and warm-up routine. Don’t just show up and start running, throwing or swinging. Give your body and your muscles time to transition from an inactive to an active state. The best way to do that is with a stretching routine that works all parts of your body. A good warm-up routine should take about 10 minutes, so prioritize this onboarding time if you want to reduce your risk of a back injury during athletics.
• Lean On Professionals – Finally, don’t be afraid to lean on professionals as you work to improve your back health before, during and after athletics. Consult with an athletic trainer, work with a fitness instructor or connect with a doctor or spine specialist for specific back issues you’re dealing with. You don’t have to overcome these challenges on your own. The fact that you’re on this website, looking for helpful information, is a step in the right direction, but don’t be afraid to connect with a professional in person for even better results!

Let Dr. Sinicropi and his team protect and improve your spinal health if you’re an exercise enthusiast or an athlete hoping to continue pursuing their favorite sport. For more information about boosting your spine health, or for specific information about treatment options, connect with Dr. Sinicropi and the team at Midwest Spine & Brain Institute today at (651) 430-3800.

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