Protect your lower back, strengthen your core.
From daily tasks in the stable and hours of caring for tack to long drives to reach the next competition, riders put a lot of pressure on their lower back and core muscles every day.
We work hard to strengthen the back and core muscles of our horses, but we often forget that our own backs also need the same level of ongoing care to stay strong and prevent injury.
Robert P. Norton, a physician and orthopedic spine surgeon at Florida Spine Associates, visits riders at several offices of this group in South Florida.
He treats everything from wear and tear and everyday injuries to acute injuries and more serious spinal surgeries.
According to him, back pain is a common issue among riders and usually manifests in two forms: acute injuries from trauma, such as falling off a horse, and pain related to strain and repetitive movements.
Norton said, “Acute injuries from trauma can lead to compression fractures or vertebral fractures, and fortunately, most of these cases can really be managed with conservative methods, including back braces and some therapy.
It is very rare that surgery is actually needed.”
Pain from strain and repetitive movement can arise from normal riding movements; like lightening up in a canter, sitting on a horse with big movements, or staying in an improper posture for a long time.
He said, “We see a combination of both.
We call it myofascial or musculoskeletal pain; that is, twisting and stretching of the muscles and ligaments around the spine in the lower back.
Structural problems also include disc injuries.
Many patients suffer from disc-related issues; whether it’s a disc tear, known as an annular tear, a herniated disc, or disc degeneration.
Disc degeneration is more common in patients who sit for long periods and/or perform repetitive movements.
So it can be imagined that riders are prone to such problems.”
Norton said disc injuries, such as herniation, often occur following a seemingly minor injury.
“These problems arise after prolonged positioning; for example, after lying down and sleeping and then getting up, or after sitting for a long time and then standing up.”
He explained that discs act like cushions or shock absorbers and are filled with fluid; that’s why they maintain their bulging shape to absorb shock.
He said, “If you sit for hours or are on a horse for a long time, eventually that disc gets compressed because the fluid is pushed out of it.
Then when you suddenly stand up, it doesn’t necessarily have to be a traumatic event, but simply by standing up and changing position, the volume and height of the disc change, the disc opens up, and the conditions for its rupture are created; that’s when the fluid can leak out.”
He reminded that individuals who only engage in heavy physical activity on weekends, especially if they sit at a desk all week, may be prone to these types of injuries.
When you arrive at the stable, make sure your body is properly warmed up before riding.
Stretching movements like opening the back, arching the back, child’s pose, hamstring stretches, and even simple bending to touch your toes are all beneficial for spinal health.
Strengthening the core muscles of the body Norton said many spinal injuries occur because the core muscles of the body are not strong enough.
This problem is on the rise, as people have become less active than in the past.
As riders, we need the strength of our core muscles to sit properly in the saddle, absorb the energy of our horses, maintain an independent seat and independent aids, and prevent back pain.
He said, "When your core muscles are not strong, all the energy when rising and moving is transferred directly to the joints of the back, bones, and discs.
When you have strong core muscles, the abdominal muscles, muscles along the spine, and side muscles will also be strong.
Think of them as a protective layer around the spine.
These muscles create a protective muscular ring, and the stronger this muscle is, the more energy it can absorb when changing position and moving.
He added, "These muscles bear the forces of gravity and take the necessary energy for movement off the discs themselves.
When this supportive structure is not present, all that energy and force is directly applied to the discs themselves.
"Proper posture in daily life helps your back health and your riding.
Norton suggests starting by focusing on the abdominal muscles; especially the internal and external oblique muscles located on both sides of the body, originating from the pelvic bone, groin, and lower back, as well as the transverse abdominal muscles that lie deep in the abdomen and extend horizontally, connecting to the lower ribs, groin, pelvis, and lower back.
The muscles along the spine that are located along the spine and between the transverse processes should also be strengthened.
Exercises like sit-ups, planks, back extensions, and the bird dog movement — where you get into a tabletop position on your hands and knees and simultaneously extend and retract the opposite arm and leg while engaging the core muscles — can be helpful.
Norton recommends focusing on these exercises at least three times a week.
If you are in pain right now, riders are usually tough and continue despite the pain, but Norton advises not to delay seeing a doctor regarding back pain.
For short-term relief of back pain, anti-inflammatory medications, heat, and ice can be used, but if the pain persists, it is always better to consult a specialist.
If the source of the pain is not a structural problem, the doctor may prescribe stronger anti-inflammatory medications, injections, or physical therapy.
He said, "If your back pain persists for a long time and does not improve after two to three weeks, or if you have severe and persistent back pain that really incapacitates you and you can't do anything to alleviate it, these are two reasons to see a doctor for localized back pain.
"If your back pain is accompanied by numbness, tingling, burning, or pain that radiates to the legs or arms, Norton recommended seeing a doctor immediately; as a structure may be involved, such as a herniated disc that causes nerve compression and can lead to symptoms like sciatica.
He added that any neurological symptoms such as changes in balance, clumsiness, or difficulty walking also make it essential to see a spine specialist, especially after a fall.
Ensuring that you properly warm up your body before riding is a vital step in maintaining back health throughout your life.
Norton said that for lifelong spinal health, strengthening exercises and sitting less are very helpful.
He also recommended avoiding awkward positions, which include bending, lifting, and twisting, as much as possible.
When bending, use your legs for support and engage your core muscles, utilizing your glutes and thighs.
When lifting a heavy object, do not lift it away from your body and in front of you, as this can put pressure on the discs.
Keep the object close to your center of gravity and bend using your legs.
If you are moving a heavy item, try not to twist while doing so; move your body parts together.
He concluded by saying, "Paying attention to body posture and how you stand and sit, keeping your core muscles strong, and protecting your back from awkward positions are completely essential and vital for the longevity of back health and for being able to ride for many long and productive years."
Source: Practical Horseman – Health