{"id":137,"date":"2012-07-26T14:56:40","date_gmt":"2012-07-26T14:56:40","guid":{"rendered":"http:\/\/sbrsport.wordpress.com\/?p=137"},"modified":"2015-05-03T11:41:43","modified_gmt":"2015-05-03T11:41:43","slug":"lower-back-pain-and-swimmers","status":"publish","type":"post","link":"https:\/\/sbrsport.co.za\/?p=137","title":{"rendered":"Lower Back Pain and Swimmers."},"content":{"rendered":"

A number of Triathletes suffer from lower back pain. This is often attributed to time spent on the bike. I have found that a more conservative Time Trial bike position actually gives the spine a break from the rigors of swimming and running.<\/p>\n

It is true that swimming provides a non-weight bearing form of exercise and that swimming is a low impact activity. However the athlete suffering from Lower Back Pain should also be aware of the following factors:<\/p>\n

1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 In a study done by Hangai et al, American Journal of Sports Medicine, the authors found a significant increase in risk of disk degeneration. The authors believe that this might be due to the frequency of trunk rotation. \"\"<\/a>
\n2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Many swimmers also tend to arch the back and hips, the technical term for this is an\u00a0Anterior Pelvic Tilt thus causing a temporary lordosis of the lumbar region of the spine.\u00a0\u00a0This\u00a0can shorten the Spinae Erectors and Quadratus Lumborum muscles.<\/p>\n

A Bit of Practical Advice.<\/p>\n

1. \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Make sure that your Hamstring muscles and lower back muscles are\u00a0 stretched\u00a0regularly.
\n2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Do a proper warm-up and warm down in the water.
\n2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Mix your strokes between Freestyle, Backstroke and Breaststroke.
\n3.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Tumble turn at the end of each length if you can, this will pull your back out of any Lordosis\u00a0position.
\n4.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Pop in here. We are able to test to see if your hip flexors are tight. I am also able to release the lower back muscles should they be tightening. This is done via massage and trigger point release.
\n4.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 If in doubt, check it out. Consult your GP or Physio if pain continues.<\/p>\n

Regards<\/p>\n

Mike Roscoe.
\n\"Mike<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

A number of Triathletes suffer from lower back pain. This is often attributed to time spent on the bike. I<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[97075899,7461],"tags":[851098,372452,14120,23467201],"class_list":["post-137","post","type-post","status-publish","format-standard","hentry","category-injury-file","category-triathlon","tag-lordosis","tag-lower-back-pain","tag-swimming","tag-triathlon-2"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t