Horse riding is an inherently physical activity, and many riders suffer from back pain as a result of their sport. In fact, studies have found that up to 70% of equestrians suffer from some form of back pain, making it one of the most common injuries among horse riders. But what are the causes of this back pain, and what can riders do to prevent it?
What Causes Back Pain in Horse Riding?
The most common cause of back pain among horse riders is poor posture. Poor posture can lead to muscle imbalances and restricted movement, which can put excess strain on certain areas of the body, such as the lower back. Other causes of back pain include:
- Improperly fitting tack, which can cause riders to be unbalanced in the saddle and put extra strain on the back.
- A weak core, which can lead to poor posture and put extra strain on the lower back.
- Horse riding in incorrect positions, such as with a rounded back or a slumped posture.
- Incorrect riding techniques, such as kicking with the heels instead of pushing with the legs.
- Poorly fitting stirrups, which can cause riders to be off-balance in the saddle.
- Incorrectly fitting helmets, which can cause riders to strain their neck muscles.
How to Prevent Back Pain While Horse Riding
The best way to prevent back pain is to ensure that you are correctly fitted for both your horse and your tack. This means making sure that your saddle fits both you and your horse correctly, and that your stirrups are correctly adjusted for your height. It is also important to ensure that your helmet fits correctly and that it does not cause any strain on your neck muscles.
Once you have made sure that your equipment is fitted correctly, there are a few simple steps you can take to help prevent back pain while riding:
- Maintain Good Posture: Good posture is essential for preventing back pain while riding. Make sure to keep your core engaged and your spine in line with your horse’s movement. It is also important to avoid sitting too far forward or too far back in the saddle.
- Stretch Regularly: Stretching before and after rides is an important part of injury prevention. Make sure to stretch all the major muscle groups before getting on your horse and focus on stretching those muscles that will be most active during your ride.
- Strengthen Your Core: A strong core is essential for good posture and balance while riding. Make sure to add core-strengthening exercises into your regular fitness routine.
When Should You See a Doctor?
If you are experiencing persistent or severe back pain while riding, it is important to see a doctor as soon as possible. The doctor will be able to diagnose the cause of the pain and provide appropriate treatment or advice. It is also important to seek medical help if you experience any numbness or tingling in your extremities, as these could be signs of a more serious condition.
To Sum-it Up
Back pain is a common complaint among horse riders, but it can often be prevented with proper equipment fitting and good posture. If you experience persistent or severe back pain while riding, it is important to seek medical advice as soon as possible. By taking these steps, riders can reduce their risk of developing back pain and enjoy the sport safely.