Sore Back while you play Soccer or afterwards ?... You are not alone.
Chronic Low back pain is one of the most frequent causes of pain in Soccer Players.
There are many reason why you may have developed pain in your lumbar spine: core weakness, tight hip flexors, weak gluteal muscles, Disc herniation or bulging discs.
Regardless of the cause of back pain, a mandatory requirement for people with this condition is to have a Strong Core or Ring of Muscles. By ring I mean, not only your front muscles like the abdominals but also, your side muscles and finally your back muscles. This 360 degree ring of muscles as a whole , they wrap the lumbar spine to protect it like a brace.
In coming emails I will show you how to strengthen all aspects of your core, but today I will focus on your front core.
Core weakness and low back pain go hand to hand, so by now it sound reasonable to exercises your core muscles to actively control your pain. Yes, you may use different modalities like Ice or Heat, take over-the-counter or prescribed medication to mitigate your pain, but it's only when you get your core strength that your back pain will improve for good.
Core strengthening is a process or sequence of excercises that will challenge your muscles progressively
Below you will find My two favorite exercises to start with when patients complain of low back pain.
Very simple to execute them, even when pain is acute.
Both help reduce high arch in lumbar spine which is another very common problem people with Low back pain have.
Knee to Chest Mobility Work
First exercises is a Knee to Chest mobility work, to improve hip flexion and gentle mobilize your lumbar area to reduce symptoms of pain and stiffness.
Begin lying on your back with your legs straight.
Using your hands, slowly pull one knee toward your chest until you feel a gentle stretch in your lower back.
Make sure to keep your back relaxed and flat on the ground during the stretch.
Neutral Lumbar Spine Curl Up
The second, Neutral Lumbar Spine Curl Up, is a strengthening exercises that targets the abdominal musculature very important to brace and protect the spine.
Begin lying on your back with your knees bent, feet resting on the floor, and your hands under your lower back.
Slowly curl your upper body towards your knees, then return to the starting position and repeat.
Make sure your low back stays flat on the floor and maintain a gentle chin tuck during the exercise.
Are you having Low Back Pain while playing soccer ?
Do you want to find out what is causing your Back Pain and solve this problems once for all ?
IF YOU ARE
OR READY TO START