Avoid Back Pain While Riding Horses

 

Avoid Back Pain While Riding Horses

For someone with back discomfort, riding a horse can become challenging. Thankfully, there are precautions you can take to avoid lower back pain brought on bike riding.

Your pain is most likely being brought on by your riding posture unless you have a chronic back pain condition. Even on a light ride, the constant back-and-forth swaying puts forces on your pelvis and back that are only fully absorbed when your posture is perfect; the intensity of your ride increases these pressures and the pain they create.

The Structure of Good Posture: 

The lower back's lumbar spine normally curves inward. When the lumbar arch is preserved, the back's many structures—including the muscles and ligaments that support the spine, the joints that connect the vertebrae, and the cushioning discs between the vertebrae—absorb pressures and shocks at their best.

There is a shift in the distribution of forces among the spinal components when the spine is flexed (bent forward) or stretched (bent backward). The abdominal flexors are tightened while the erector spinal muscles in the back are extended during flexion. 

The lumbar vertebrae that are closest to the stomach migrate closer together on their anterior sides, which puts pressure on the anterior region of the discs and encourages herniation and nerve impingement since the disc enlarges on the posterior side nearer to the spinal nerves. Forces fall largely on the compressed spinal discs because the strained muscles and ligaments are unable to absorb them as they should. Leg, hip, and lower back pain could ensue.

The posterior portion of the vertebrae moves closer to one another as the spine is expanded, compressing the spinal joints. The majority of the forces acting on the body are distributed between the facet joints in the spine and the sacroiliac joints, which attach the sacrum to the pelvis. Joint pain may result from this. 

Additionally compressed in this position are the lower back's muscles and ligaments, which can lead to cramps, spasms, and muscle fatigue.

While riding your horse, maintaining a strong, balanced core muscle group will help to promote appropriate posture.

Pose Advice:

Your posture should be upright while riding a horse. Your ear, shoulder, hip, and ankle should all be connected by a hypothetical line.

Riders may bend over with their spines contracted out of a sense of stability and security. Exercises for strength and balance might help you feel more safe standing up straight and reduce the urge to stoop. Balance and stability will also be enhanced by using shorter reins. 

Your feet may naturally be placed away from your body's midline and toward the horse's head if you ride with an overextended back. It's possible that you're reacting nervously by locking your knees and using the brakes. The rest of your body will remain in alignment if you are conscious of where your feet are. You may prevent your body from leaning backward by using shorter reins.

Adaptive Saddles:

Your posture is significantly influenced by the saddle you use. Designed to appropriately distribute your weight across the horse's back, ergonomic saddles are composed of soft leather to cushion your buttocks and are advantageous for both you and your horse. 

The reduced effort is required to maintain equilibrium, which results in less muscle fatigue. The less pressure you put on specific parts of the horse's back, the less stress the animal will feel. Raised pommels and cantles are another option for ergonomic saddles (front and back sections of the seat). This aids in keeping your pelvis in the appropriate posture.

Depending on the model you purchase and whether or not it is custom-fit for you and your horse, ergonomic saddles can cost anywhere from a few hundred to a few thousand dollars. Your investment decision should be based on your riding habits, the length of your rides, and your desire to avoid back injury.

Back pain while riding a horse can be avoided with the use of body awareness, a strong core, and ergonomic aids. Early treatment of back pain can help prevent the emergence of a chronic pain condition.