Watch Your Back Whatever your favorite activity, take steps to prevent back injury
Dr. Alan “Tripp” Nanney very summer, it seems most of Colorado gets outside, running, biking, and enjoying the benefits of Rocky Mountain life. But when activity causes back pain that ice and ibuprofen can’t fix, many wind up in a doctor’s office. Longmont United Hospital spine surgeon Allan “Tripp” Nanney, III, MD, sees plenty of back injuries, but he says only about 5 percent of his patients end up needing surgery. “We try physical therapy first,” he says. “Then, if necessary, steroid injections.” Magnetic resonance imaging (MRI) guides those injections, which helps ensure that relief is directed to the exact source of the pain. Also, by clearly identifying the pain’s source, if surgery does become necessary, he knows exactly where repairs are needed. But if you’re looking for an excuse not to exercise, keep looking. “I never discourage anybody from exercise because they’re worried about their back,” Nanney says. The physical, psychological, and cognitive benefits are just too great, he says.
Activity
Cycling
Golf
Running
Tennis
Potential Poor posture can cause back injury your lumbar spine to flex or pull up, resulting in lower back strain. Arching your neck can strain your neck and upper back.
A full swing twists the spine with force, which can strain structures in the lower back.
Your joints and discs take a pounding with every stride. Connected muscles, such as hamstrings and iliotibial bands, may tighten and contribute to back pain.
Every forehand and backhand shot twists the trunk and spine. Serving hyperextends your lower back and can compress lumbar discs.
Potential • Adjust your bike to fit prevention your body • Use proper form — distribute weight to your arms and keep your chest up; shift positions often • Periodically lift and lower your head to avoid neck strain
• Learn proper form and posture • Warm up with smooth, easy swings • Get a stand for your golf bag so you don’t have to bend over to lift it • Always bend at the knees to pick up a ball
• Whenever possible, run on softer surfaces, such as grass, dirt, or a treadmill • Invest in cushioned, properly fitting running shoes • Lead with your chest, keeping your head high while running
• Bend at the knees and tighten abdominals • Use a racquet that fits your hand to reduce stress on your elbow, which can cause improper swing
5 ways to prevent back injury
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2
Strengthen your core.
Avoid twisting your spine.
3 4 Bend and lift with legs.
Walk regularly.
5 Stand whenever possible during the day.
? How do you know if you need back surgery? Learn the answer and more about spine surgery with Dr. Nanney in a series of videos where he answers common questions by going to luhcares.org/spine. 303-651-5111 | LUHCARES.ORG
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