Equestrian back pain is the result of incorrect positioning while riding or pain that is aggravated from a pre-existing condition in your lower back. Mild discomfort can progress to severe pain if you do not adjust your riding style. Equestrian back pain can cause irreversible damage to the discs of your spine.
Proper Position
A balanced riding position is one in which your back remains straight, according to American Medical Equestrian Association. You will feel the pressure distributed throughout the midline of your back. Riding in a poor position results in hyperextension of your lower back which causes compression in your hip joints and vertebrae.
Riding Mistakes
Improper movement as you ride transfers the energy of the horse's movement into your lower back, according to Discover Horses. Keeping your lower back tense while allowing your upper body to remain loose by bobbing your head or bouncing your shoulders can shift pain to your upper body, further stressing your spine. Slouching in the saddle flexes the lumbar spine and can contribute to a bulging disc.
Saddle and Stirrups
A saddle that is a poor fit can cause tightness in your hip flexors as well as weakness in the lumbar region of your back, according to Discover Horses. Use a saddle that fits you well enough so you don't need to compensate with improper movement to remain in the saddle. Raising your stirrups can also help you maintain a straight back when riding, according to American Medical Equestrian Association.
Prevention/Solution
Discover Horses recommends exercising to maintain suppleness in your hips and strength in your core. The website suggests practicing the splits to relieve tension in your inner thighs. Lean on a sturdy, stationary object and lower yourself by spreading your legs only as wide as you are comfortable. Hold the position as long as you can to feel the stretch in your inner thighs then return to a standing position.
Working on a fitness ball can help strengthen the muscles in your core and in the lumbar area of your back while you develop better balance. Lie with your stomach on the fitness ball. Place your hands on the floor and raise your legs until they are level with your spine. Flex your stomach muscles to support your lower back and avoid excessive tension in the muscles of your lower back. Lower your legs and repeat the exercise as many times as you feel comfortable without causing strain in your lower back.
Expert Insight
A doctor may prescribe a non-steroidal anti-inflammatory medication depending on the severity of your lower back pain, according to American Medical Equestrian Association. He may also recommend you to a physical therapist to help learn how to alleviate equestrian back pain through proper stretching and exercising.
