A few months ago Kevin Wilk, a physical therapist, spoke about lower back, pelvis, and hip injuries at the American Medical Equestrian Association conference. He confirmed my suspicion that low-back pain can be a problem for riders and could be caused by poor posture in the saddle.
Every joint in the body relies on a balance of power. For example, muscles pulling on the front of the spine need to be countered by the muscles pulling equally on the back to hold the upper body in correct alignment for riding. When abdominal muscles are too strong, they can overpower weaker back muscles. This pulls the spine out of its natural alignment and puts pressure on the joints, which can lead to back pain. Weak abdominal muscles, however, must struggle to hold the pelvis firmly in place and to keep it from tipping forward. When the pelvis tips forward, the natural curve in the lower back (lumbar curve) is accentuated. This stresses the spinal column and leads to low-back pain. The following exercises done every other day will strengthen your abdominal and back muscles.
Abdominals -- Lay on your back on the floor with your lower back and feet flat, knees bent 90 degrees. Fold your arms across your chest and slowly lift your shoulders off floor, keeping your lower back flat. Hold one-second then slowly lower your shoulders to floor. Continue until tired. This completes one set. Perform three sets, resting between each.
Back -- Lay face down on the floor, with your legs and arms extended. Raise your left leg and opposite right arm off floor 10-12 inches. Keep your hips firmly on the floor. Hold several seconds then slowly lower. Raise your right leg and left arm and slowly lower. Continue to raise and lower alternating limbs until tired. This completes one set. Perform three sets, resting between each set.
Tight muscles and tendons around the hip joints can also create tension, by changing the angle of the pelvis and accentuating the natural curve of the lower spine. Too much curve can stress the spinal column and cause low-back pain. The following exercise will stretch your hip joint muscles.
Hips -- Lay flat on your back on a tack trunk with your knees bent, your thighs parallel to the floor, and your feet flat on the floor. Raise your right knee towards your chest, grasp below your kneecap with right hand to pull your knee closer. Hold your left thigh down with your left hand. Hold for 30 seconds, switch legs and repeat. Continue to switch legs and stretch for several minutes.
© 1997 by Johanna L. Harris. All Rights Reserved. Reprinted with permission.
Johanna L. Harris has an M.A. degree in Physical Education, Exercise and Sports Science from the University of North Carolina at Chapel Hill. She is the editor/publisher of The Equestrian Athlete, a monthly newsletter providing equestrians with exercise and sport science information. You can also reach her at (800) 404-8514. |
