pain on the back....

[Agloarabian]

well,i dont know if it is a common problem but i found out after my last two lessons that a few hours after them my back pains SOOO much:o .at the beginning i didnt related that pain with riding as while i was onboard i didnt feel anything going wrong,but then i remembered that many previous times by the time i went home i didnt feel my middle back that well!!

doas anyone know why that happens and if there are any exersice i can do to prevend this HORRIBLE pain?

is there any possibility that i will have to stop riding?if so i am gonna get nuts!!!:mad:

[intouch]

Just about any sport encourages you to warm up with stretching exercises before you start, but we expect to get on a horse and ride off, and not suffer the consequences!
On or off the horse, do some gentle stretches: with your arms at shoulder level, slowly look round behind you to left and then right, moving from the waist, reaching your arms as far round as you can comfortably. Then reach above your head and stretch up, feelinf your rib cage stretch (gently!). Then swing your right arm down towards your right toe and up, then the other.
For the legs, catch your right ankle with your right hand, and gently pull your knee towards the ground. Repeat on the other side. circle with your ankles to free them up.
When you finish riding, stand with your hands on your waist, knees skightly flexed, and slowly circle your hips, clockwise then anticlockwise. Draw one knee up to your chest and hold it there for a few seconds, then the other.
If you have the opportunity, try Pilates classes or yoga, excellent for building up core muscles and balancing the energy.
If the back persists, a Bowen practitioner should be able to help, if there are any in Greece! or reflexology, aromatherapy etc to help you relax.

[Wally]

Stomch muscles are very important in supporting the back, if your stomach is a bit weak it can lead to a sore back.

[snailspace]

I've found that if I'm all tensed up and keeping my back stiff during the whole lesson, my back just KILLS later on in the day, but if I have a good lesson, where I'm really following the horse with my hips well and am not all locked up, my back is fine (although other muscles hurt like heck!) Stretching beforehand helps, too, although I have to admit I'm not real good about doing it myself!

[msp]

I found with all the being told to sit up tall, it is very easy to fall into the trap of sucking your guts in. I found it helps all round, to be 1/2" shorter, but to breath from your guts! Breathing from there allows you to be more relaxed and makes it much easier for your stomach muscles to support you.

Good Luck

[Agloarabian]

well,thank you all!today i tried to do some warm up exersices as you Intouch said and now i am feeling much better!

wally, the trouth is that i try to do my best with strengthening my stomach muscles but it just seems not working for me!
:mad:

Snailspace, my instuctor is also yelling at e about sitting correctly and withaout being nervous but as i am a new rider(i ride only the last3-4 months) i cannot achieve that always(actually i cannot achieve that most of the times but thats an other issue:o )

msp,i am sory for my poor english but i dont quite understand what is your advise.:( maybe you can rephrase it in order to understand it?i really need as many advices as possible!!tnx;)

[msp]

Hi Agloarabian,

I tried to PM you, but managed to send a half complete note.... So I've decided to post instead...

When people are told to sit up tall in the saddle, they tend to do one of two things, and it is usually number 1 below:-

1) Breath in deeply expanding upper chest
Stomach sucked inwards
Neck back in collar of shirt
Shoulders back

2) Breath in from your stomach, your chest won't expand as much, but you will take in more air
Stomach expanded
Neck upright, balanced but relaxed
Shoulders inline with body but relaxed downwards

Technique 1 is what people often do without thinking, it results in your whole body being stiff, and because your waist is sucked in your muscles have to work harder to supprt your weight.

Technique 2 is what marshall arts people do, and results in you being more balanced, relaxed and allows you to breath better.

An image which comes to my mind when I do it, is that I feel more like a tree planted firmly in the horse instead of a tall wobbly person sitting on top. Of course as I'm a tree, I can bend with the breeze:):)


Hope this is clearer!

[marjiva]

I agree with Wally about the stomache muscles. I used to have trouble with back pain in my lower back. I started doing regular abdominal exercises and the pain went away. I have a really good exercise tape called the firm 5 day abs. There are 5 sessions which work almost every abdominal muscle. Just dont make the mistake I did and try to do more than one per day. The longest session is only 9 minutes so they are very easy to fit into your daily routine. I love this tape and it is great when I dont have time for one of my longer workout routines.

[belgianwaffle]

hey i have that tape too! i agree it does work, ....if you use it :p hehehe. I noticed that i was much more aware of my tummy muscles when i rode, and because of that felt stronger. I really noticed a big difference when i used the leg tape, but not so much in riding, just in overall general strength and looks :rolleyes: :p

[eventerbabe]

i'd try pilates if i were you, i've found its helped my whole posture and eased my back pain, although having ridden my horse (who now thinks its fun to try and buck mum off) yesterday my back is very, very sore!

[marjiva]

Now that we are discussing tapes, I had to jump in again. I do a lot of The firm videos, upper body, lower body etc. Its amazing how much better I feel and my endurance is so much better than it used to be. I think it is very beneficial for one to exercise regularly. It makes a big differennce especially when you workout with weights to develope your strength. I would never make it out to the gym so these tapes are what works for me. About two years ago I went to visit a friend that owns her own farm and she took me out on a 15 mile trail ride. I was amazed that after not riding in months I was not sore at all and she was a little sore the next morning. And she rode regularly at the time. I would definately advise fitting in exercise into ones daily routine. The benefits are enourmous.