|
| How
to prevent throwing out my back? |
|
Question:
I have just started my triathalon training for next season and once again I started
up too fast. So fast that I threw out my back on a pleasure mountain
bike ride. I guess the bumps from the ride stressed my back pasted the
breaking point, because by midnight that night I had to crawl to make it
to the bathroom.
Besides more than adequate rest an relaxation, ie, 6 weeks of doing
nothing as well as trying not to overtrain again, is there any over way
of preventing this from happening again?
Answer:
The first thing is to have a doctor check you out. He/she can rule out
chronic physical problems and help you identify the cause. Most doctors and
HMOs have pamphlets on preventing back injuries - it wouldn't hurt to read
up on the subject.
We're always told this but I'll repeat it anyway. Avoid bending over, bend
your knees instead. When lifting you should always keep your back straight
and lift by bending your knees. You should never strain to lift anything -
if it feels heavy, get help
.
Stress can cause tension in the lower back and cause pain or injury.
Massage or a spa will relieve some of the tightness.
Strengthening your abdominal muscles also helps to prevent back injuries.
Sit-ups, crunches and leg lifts will work your abs and lower back. Start
slowly and work up.
I'm a firm believer in weight training.
If it isn't part of your exercise routine
you should consider adding it. An hour
or so 2 -3 times a week is extremely
beneficial. A comprehensive workout
will condition your back plus the other
muscles that work in conjuction with
it. Circuit training with machine is
a good way to start but free weights
provide the most versatility and benefit.
 |
|
|
|
