How to Prevent Spine-Related Sports Injuries

Whether you play a sport or exercise on your own to stay fit, you’re benefiting your health. Routine physical activity can lower your risk for serious diseases, like heart disease, Type 2 diabetes, and cancer, and even elongate your life. 

At the same time, physical activity poses risks for injury. Your spine is one of your most vulnerable areas, with up to 20% of sports injuries involving the lower back or neck. 

Dr. Nicholas Perenich and his team at Spine Institute of Florida in Dade City and Spring Hill provide comprehensive care for athletic spine injuries in patients of all ages.

Here’s a closer look at spine-related sports injuries, including ways to avoid them. 

Common athletic spine injuries

Sports injuries that impact your spine can occur acutely, due to sudden impact, or over time, from gradual wear-and-tear or overuse. 

Common spinal sports injuries we see in our office include:

• Disc herniation, in which a spinal disc is pinched or torn
• Vertebral fractures, or a “break” from a forceful trauma
• Spondylolisthesis, in which a spinal bone moves out of place, compressing a nerve

While symptoms vary by injury type and location, common signs include back pain, neck pain, swelling, stiffness, and difficulty moving your back or neck.

How to prevent spinal sports injuries

Sports injury prevention involves keeping your body flexible and strong, wearing appropriate attire, training appropriately, and addressing early injury signs before things worsen.

Specific practices to embrace include:

• Warming up, stretching, and cooling down during workouts
• Exercising on even ground, when possible
• Using proper technique
• Wearing supportive shoes that fit well
• Wearing protective padding, when needed
• Taking breaks and “rest days”

For flexibility and strength, prioritize both cardiovascular and strength-training activities. Individual needs vary, but many people benefit from at least 150 minutes of moderately intense aerobic exercise, like walking or jogging, per week, or 75 minutes of vigorous exercise, such as sprinting or spinning. For strength training, focus on all of your major muscle groups twice or more per week. Example activities include squats, lunges, planks, and weightlifting.

Getting support for spine concerns

Our experts at Spine Institute of Florida perform comprehensive evaluations to diagnose and treat athletic sports injuries. Depending on the type and severity of your injury, we offer conservative, minimally invasive, and surgical solutions.

In many cases, we start with conservative treatments, like activity changes, nonsteroidal anti-inflammatory drugs (NSAIDs), a back brace or cervical collar, and physical therapy. If you need additional care, we may suggest epidural or facet joint injections or radiofrequency ablation. Spine surgery is reserved for severe injuries and conditions that fail to respond fully to nonsurgical care.

To learn your best options for getting back to your favorite activities with ease post-spine injury, call Spine Institute of Florida or schedule an appointment through our website today. We can also recommend personalized preventive measures to keep your spine healthy long term.