Introduction – Lower Back Pain While Skateboarding
Lower back pain while skateboarding poses a unique danger to your back because it takes the brunt of the impact when you land and takes part in balancing and twisting. Various injuries can cause discomfort in the lower back, but you can avoid it with little strength training and stretching. Read on below to learn more about lower back pain while skateboarding.
When And Why Do Skateboarding Injuries Occur?
The vast majority of skateboarding injuries take place on ramps. Only around 12 percent of incidents take place on public streets. On a skateboard, the most prevalent cause of injury is falling off the board due to a loss of balance, followed by unsuccessful attempts to perform tricks. Moderate injuries are typically the result of falls that are brought on by surface imperfections. In most cases, injuries sustained when attempting stunts or riding ramps are more severe.
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Lower Back Pain While Skateboarding: Causes & Preventions
Most injuries that are sustained while skateboarding will be in the lower back region. The most common injuries include muscle strains and sprains, disc herniations, fractures, and nerve impingement.
Muscle sprains occur when the muscles are overstretched or torn, which can cause severe discomfort in the lower back region. Muscular strains can be caused by a sudden burst of movement, such as when performing an ollie or attempting a trick.
Herniated discs are another common skateboarding injury and can happen when the vertebrae in your spine become dislodged due to overstretching or twisting while riding. This will usually cause pain, numbness, tingling, and other sensations in the lower back region.
Fractures occur when there is a break in the bone structure of your spine. Skateboarders who attempt particular tricks may find themselves susceptible to this type of injury if they land awkwardly on their board.
This is when nerves are compressed as a result of disc herniation or fractures. Nerve impingement can cause pain, numbness, and tingling in the lower back region.
The spine and the cushiony discs between the vertebrae are vulnerable to injury from hard landings on the feet and buttocks. Repeated blows can aggravate preexisting flaws in spinal discs, which can lead to herniated disc pain if the disc material protrudes and presses on nearby nerve roots. Two researchers investigating skateboarding injuries found that abdominal and spinal injuries accounted for 1.5-2.9% of all trauma. The following spine injuries may be exacerbated by jarring and twisting motions as well as quick, strong impacts:
- Spondylolisthesis (one vertebra slips forward over an adjacent one)
- Vertebral fractures
- Sciatica (inflammation affecting the sciatic nerve that travels from the lower spine on down)
- Coccydynia (tailbone discomfort)
- Pain in the sacroiliac joint
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Fortunately, there are steps skateboarders can take to reduce their risk of sustaining an injury while riding. Proper strength training is essential for any athlete to ensure they have adequate muscle stability and control when performing tricks. Additionally, stretching before and after skating is key to help increase flexibility and range of motion which will help minimize the force of impact on your body when you fall off your board. A good warmup routine should also be part of your pre-skateboarding regimen to loosen up muscles and prepare them for activity.
The best way to prevent lower back pain while skateboarding is to practice proper form. Pay attention to how you are landing jumps, as improper technique can lead to injury. Make sure that your board is properly set up and fits your body type before attempting any tricks or maneuvers. Additionally, strength training and regular stretching should be incorporated into your routine. This will help improve your balance, agility, and coordination resulting in fewer falls and a decrease in the chance of sustaining an injury while skateboarding.
Finally, it is important to wear protective gear when skating. Wearing a helmet and other protective clothing can significantly reduce the risk of serious injuries if you do happen to fall off your board.
Skateboarding And Lower Back Pain: Causes
Skaters should be aware that although lower back pain is uncommon, it can still be an issue for them. A significant injury can be avoided, or at least its severity mitigated if the causes are identified and precautions are taken. Pay close attention to your skating form, always use safety equipment, and work in some strength training and stretching. The risk of lower back pain while skating can be reduced by taking these measures to enhance balance, agility, and coordination. With the correct information and safety measures in place, skating may be enjoyed without the risk of discomfort or injury.
How To Prevent Lower Back Pain While Skateboarding
Preventative measures should be taken to reduce the risk of lower back pain while skateboarding. Start with a good warm-up routine before lacing up your board and heading out, which will help to loosen up muscles. Stretching is another important factor as it will improve flexibility and range of motion, allowing for smoother movements when performing tricks. Additionally, incorporating strength training exercises into your weekly routine helps build muscle stability and control when attempting more difficult stunts or maneuvers. Wearing protective equipment such as helmets and knee pads can also minimize injury if you do fall off the board. Finally, make sure your board is properly set up and fits your body type before hitting the ramp or street course.
Skateboarders can protect their backs from injury by strengthening their back muscles and avoiding rapid movements and heavy landings. Doing back exercises can help strengthen the spine and lessen the likelihood of injury. The strength of your back can be increased by performing “partial sit-ups,” in which you raise your shoulders and head off the floor but don’t fully extend your legs. Pelvic raises and exercises involving drawing the legs to the chest while resting on your back are also recommended.
- Skateboarders can protect their backs from injury by exercising regularly and avoiding extreme stances, landings, and movements.
- By merely lifting your shoulders and head off the floor during a partial situp, you can strengthen your back.
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Diagnosis And Treatment
The RICE (rest, ice, compression, and elevation) approach is useful for treating low back discomfort caused by muscle tension. This includes sitting with the injured or sore area elevated to improve circulation and reduce swelling, resting for a few days, administering ice to the area, compressing the area with an elastic bandage, and icing the area again after a few days of rest.
If the RICE treatment doesn’t help your skateboarding-related lower back discomfort, it’s best to contact a doctor. In most cases, the signs of muscle strain are sufficient for a diagnosis. Imaging studies may be required if a structural problem in the lower back is suspected. These are some of the common components of treatment:
- Exercising as part of physiotherapy
- Localized epidural injections for pain relief
- Therapeutic Massage
- Medicine used to combat edema (NSAIDs)
By paying attention to your posture and technique when skating, you can lessen the likelihood of developing skateboarder back pain. The majority of skateboard-related injuries occur in unskilled riders who do not use safety equipment. Falling or twisting yourself too much is something else you should try to avoid. You may strengthen the muscles around your spine by stretching and exercising while you’re not on your board. You can try activities like partial sit-ups, pelvic tilts, and knees-to-chest stretches.
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Skateboarding with a sore lower back might be uncomfortable, but it doesn’t have to be. You may lessen the likelihood of injury and discomfort by paying attention to your skating posture and technique, and by taking precautions like stretching, strength training, and using protective gear. If your lower back pain does not subside after trying these measures, you should see a doctor right once. All the excitement of skateboarding may be yours without the risks if you know what you’re doing and take precautions.