How to Return to Sports After a Back Injury

Back injuries are common among athletes — but they don’t have to sideline you for long.

Perhaps the biggest fear of a professional athlete or dedicated exercise enthusiast is a back injury. Unfortunately, back pain often strikes athletes of all levels. According to the University of Maryland Medical Center, between 5% to 10% of all athletic-related injuries involve the lower spine.

These injuries not only cause stiffness and soreness but can also keep you away from your favorite activities for weeks or even months. The good news? With the right rehabilitation approach, you can safely return to your sport or workout routine.

Common back injuries

While back injuries can result from sudden trauma, like a powerful hit during a football game, they can also develop over time from repetitive motions, like a golf or tennis swing. Therefore, there’s a wide range of injuries that can affect the back, the most common being:

• Soft tissue strains and sprains. The quick changes in direction and twisting involved in basketball, football, and soccer can overextend and possibly tear a muscle (a strain) or ligament (a sprain).
• Herniated disc. Excess pressure on the spine can cause a herniated disc, where the fluid-filled sac cushioning the vertebrae bulges or ruptures. Weightlifters are particularly at risk.
• Spondylolysis. Weightlifting and contact sports such as football can sometimes result in spondylolysis, which is a stress fracture of the vertebrae in the spinal column.
• Spinal stenosis. Spinal stenosis is a progressive narrowing of the spaces within the spine, which can lead to pressure on the nerves of the lower lumbar area. Common among older adults due to wear and tear on the spine, it can also be traced to overuse injuries from running or other sports that involve repetitive motions.
• Traumatic injuries. High-impact sports and heavy lifting can cause severe injuries like compression fractures or dislocations in the lower spine.

Five ways to return to sports after an injury

The desire to get back in the game quickly is natural — but rushing recovery can lead to reinjury or prolonged pain. Instead, take a gradual approach, allowing your body three to nine months to heal, depending on the injury’s severity or if surgery is required. These tips will help get you there:

1. Rest. Rest is essential for healing, but it doesn’t mean total inactivity. Avoid strenuous exercise, but engage in low-intensity activities like walking or gentle yoga to maintain circulation and prevent muscle atrophy.
2. Go slow. As your pain subsides, resist the urge to jump back into intense workouts. Gradually increase the length and intensity of your activities to rebuild strength and endurance without overloading your spine.
3. Engage in low-impact exercises. A strong core supports a healthy spine. Focus on strengthening your abdominal, back, and pelvic floor muscles to enhance spinal stability and prevent re-injury.
4. Improve your form. It’s quite possible your injury was caused by poor posture or technique. Work with a trainer or physical therapist to ensure proper alignment and reduce stress on your back.
5. Consider physical therapy. A physical therapist can tailor exercises to help you return to your sport after a back injury. Besides exercises, a physical therapist has other methods at their fingertips, including electrical stimulation, manual manipulation, and hot/cold therapy, to boost your recovery. In addition to helping you overcome your injury, physical therapy can reduce the need for pain medications and possibly surgery.

Following these tips should get you back to your sport within weeks. However, if you’re experiencing any numbness, tingling, or pain radiating in your extremities, see a doctor. Pain that keeps you up at night is another sign you require more extensive medical attention and treatment.

Bounce back stronger

All Sports Physical Therapy has treated many patients suffering from back pain. With a combination of exercises and other treatments, our physical therapists have helped them get back to the sport or workout they love, and we can help you too! Contact us today for a consultation.