Lower-back pain in long-distance equestrian riders is not uncommon and can affect anyone, regardless of age or sex. Spending hours in a saddle can place considerable strain on the lumbar region of the spine. Improving your posture while riding and increasing your overall core strength may help prevent or reduce lower-back pain from equestrian rides.
Muscles Used
Equestrian riding, like any sport, requires a strong and stable core. Your core muscles help keep you balanced and enable you to maintain correct posture throughout your ride. Your spinal erectors, abdominal muscles and hip flexors are the most-used muscles during long-distance riding. Weaknesses in these muscles can contribute or cause lower-back problems during equestrian riding events.
Balanced Posture
Assessing the position of your spine while seated in the saddle can identify if you are prone to lower-back pain. Ideally, when in the saddle, your back should appear flat and with your spine in line with your center of gravity in the mid-thoracic region of your spine. Hyperextension of your spine, or when your back appears hollow when you are in the saddle, places the center of gravity on the posterior or lower region of the spine, which can contribute to lower-back pain. A flexed lumbar spine or a slouched rider tends to a center of gravity on the anterior or upper region of the spine, which can contribute to bulging intervertebral discs with back and leg pain, says William H. Brooks, M.D., of Lexington Neuroscience Center.
Hip Flexor
The iliopsoas is the hip flexor muscle that is most used during equestrian riding. Strengthen this muscle with exercises such as hanging leg raises or lying leg raises. Perform lying leg raises by lying on your back with your legs extended in front of you and your hands placed under your lower buttocks to support your pelvis. Keeping your knees straight throughout the movement, raise your legs by flexing your hips until your feet point toward the ceiling. Return to the starting position and repeat 10 to 15 times for three sets.
Erector Spinea
Straight-leg deadlifts are an effective exercise for strengthening the erector spinea, or lower-back muscles. Stand with your feet slightly apart and your knees straight with your back in line. Grasp the barbell shoulder-width apart using an overhand grip. Keeping your back flat, lift the barbell off the ground until you are upright. Slowly lower the bar back down to the floor, maintaining a straight back and legs and bending only at the waist. Repeat eight to 12 times for three sets.
Abdominal
Perform regular abdominal exercises two to three times a week to help strengthen your midsection. Complete two to three sets of 15 repetitions of the basic crunch, bicycle crunches and reverse crunches. Include one or two sets of plank holds to strengthen your transverse abdominis, which is important for isometric holds and stabilization. Try to hold the plank position for one minute or more.
