Being an athlete has many benefits, both physically and mentally. However, athletes involved in high-impact sports such as rugby, soccer, hockey, etc. are at a higher risk of injury, with spinal cord injuries being the most common and serious. The spine, one of the most delicate parts of the body, can have lifelong effects, including the possibility of career termination. Therefore it is necessary to take proper care and preventive measures. We contacted Dr. Rajesh Verma, Director- Orthopedics and Spine Surgery, Marengo Asia Hospitals Gurugram, who shared seven essential tips to prevent spine injuries while playing sports.

When playing high-impact sports, muscles play a major role in supporting the spine. Dr. Rajesh explains that weak core muscles increase the load on the spine and increase the risk of disc herniation and vertebral fractures.

“The core exercises should work the lower back, pelvic floor, obliques and abdominal muscles. Exercises like plank, bridge, dead bug, and bird-dog pose are great ways to strengthen your core without putting too much stress on your spine. These exercises can provide you with the stability you need to avoid spinal problems by incorporating them into your everyday routine,” he said.

The first step to avoiding any type of injury, even one affecting the spine, is to warm up. Dr. Rajesh explains that warming up properly improves flexibility, pumps more blood into the muscles and prepares the body for tough physical activity. Warm-up exercises should target the hips, shoulders and spine as these are all involved in athletic activities and can protect the spine.

Exercises that help athletes stretch and improve spinal mobility include standing backbends and cat-cow pose.

Poor technique is one of the leading causes of spine problems sports injuriesAccording to Dr. Rajesh, whether you’re playing contact sports, lifting weights, or running, poor technique can increase your risk of spinal injury. For example, poor tackling form in football can lead to cervical spine injury, while improper posture during weightlifting can lead to a herniated disc.

“Learning the proper technique for your sport should always be an athlete’s priority. Repeated coaching, video analysis and feedback can help improve movement patterns and posture, reducing unnecessary stress on the spine,” he said.

4. Avoid fatigue and overtraining

One of the main causes of sports injuries, especially injuries involving the spine, is overtraining. Athletes overexert themselves physically, which leaves them exhausted and at increased risk of injury. Dr. Rajesh explains that when the muscles become tired, the spinal cord becomes more susceptible to damage because they are unable to support it adequately.

“Athletes need to learn to listen to their bodies and take breaks when needed. Overuse injuries can be avoided by including rest days, controlling workload, and ensuring one recovers well from intense sessions. Athletes should also prioritize getting adequate sleep because sleep is when the body restores and recovers,” he said.

5. Wear proper safety equipment

It is important to wear appropriate protective gear for contact sports such as football, rugby and hockey. While padded vests or jackets can help protect the thoracic and lumbar areas, helmets and neck braces can protect the cervical spine. Make sure all your equipment fits correctly and is serviced regularly as worn-out or ill-fitting clothing can cause injury.

Being overweight increases the chances of injury during sports activities and puts extra pressure on the spine, especially the lumbar region. Athletes need to maintain a healthy weight by eating a balanced diet and exercising consistently.

Dr Rajesh explains that it is equally important to eat a diet rich in minerals like calcium, vitamin D and protein which support the health of your muscles and bones. This can ensure that the spine and the muscles that support it remain strong and durable when engaging in physical activity.

Maintaining flexibility is essential to prevent spinal cord injuries. Tight muscles can put strain on the spine, causing misalignment and pain, especially in the hamstrings, hip flexors and lower back. Regular stretching can help avoid these problems and maintain proper muscle length.

“Before and after training, athletes should focus on dynamic stretches. Incorporating Pilates or yoga can help increase flexibility and strengthen back muscles,” he said.

Playing through pain can lead to more serious injuries because it is often a sign that something is wrong. Athletes should never ignore their spine pain. It is important to stop exercising immediately and seek medical help if they have tingling, numbness, weakness in the limbs, or severe or persistent back pain.

Early intervention may be able to prevent minor problems from developing into serious spine damage in some situations. A medical specialist or sports doctor can provide advice on how to manage and treat discomfort as well as suggest changes to training regimens.

If an athlete suffers a spinal cord injury, proper therapy and treatment is essential for a full recovery and preventing recurrence. Under the supervision of a qualified specialist, physical therapy can help restore strength, flexibility, and mobility to the affected area.

Exercise, manual therapy, and other treatments are often added to rehabilitation programs to reduce discomfort and speed healing. Athletes should follow recommended health-improvement regimens closely and should not play sports until they receive the all-clear from a physician.

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