Back pain - stretches etc? (Me not horse!)

SpottedCat

SpottedCat

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Ok, so I rode today for the first time since I came off, and the top of my back is still very sore. I am pretty sure it is just bruised, but my core strength is not what it could be as it does hurt and I am a bit tense.

Does anyone have any good suggestions of stretches etc I can do to loosen off? Any other advice? Got to ride every day as competing again this weekend, although I have given up on Thursday night and asked a friend to school him for me so I get one night off. He's been lunged to death so that's not really an option. Plus (as I discovered today) a week off schooling makes him VERY rude!
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If you can see a physio or back person you may have just knocked something out of place but could affect the way the horse goes and you feel.

If I said a horses back was sore and what stretches could I do to ease it I would be lynched for not contacting an expert - yet we push ourselves to carry on!
 
I know, I know! But I really can't - I am working on site every day this week, there is no way, and there was no point last week as everything just hurt, it needed to settle before anyone was getting near me!

If it's not better by next week I will go to a physio, but I really cannot this week, there is no time! (Unless anyone knows a mobile physio who will come and find me in the wilds of Wales as I traipse round the countryside in the name of work?!)
 
Would you find time if the horse needed it?
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Seriously get it checked out next week my back is funny from a few falls and it makes a hell of a difference. For the moment I would go for plenty of hot baths.
 
Ah, but if he needed it I could book the physio and pay the YO to be there! So there would always be time! Plus if he was that bad, I'd withdraw, but damnit I am NOT losing 60something quid because I hit the deck!
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Don't you try and convince me you'd do different...
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Heat pad, when you stop, specially at night when you go to bed. I really does help.
Keep working, but take it easy with the heavy lifting etc. Warm up before you start working, sounds crazy but if you start mucking out, leading naughty horses etc with cold muscles it will make you worse.
I don't no any stretches as mine is lower back.
 
Cool, thanks L. No worries on the mucking out front - he lives out, and is a saint to handle at home thank god! I have opted out of surveying reptiles this week as you have to check under the tins, but am walking across wales instead. Heat pad I do have, will get it back from the friend I lent it to - -ooooh, my FMBs for the horse have pads that can be heated, perfect!
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Lie on the floor and hold you knees with your arms (so your sort of curled up) and slowly rock forwards and back and side to side - it helps me.
 
I do stretches for my legs and back every day. I also had a go at Pilates tonight and discovered some new muscles that I did not know that I had...
 
Go Swimming and really stretch your back out while doing front crawl or breaststroke and really try and stretch and loosen up the muscles that are hurting. Swimming is fab for just getting those painfull muscles gently moving again. Is there any chance you can go to a local pool in the evening after work?
Also have you got one of those beach/balls/core stability balls you know those big inflatable balls that are in all the gyms now. Just try sitting on them with no feet on the ground and keeping your arms out to balance.. that will help your core stability and therefore your back will feel a bit better/ straighter.
 
I have a whole list the chiro did for me will PDF them to you tomorrow. I get a very tight lower back that I can never quite loosen!
 
here's one my chiro taught me, for upper back.
link your hands behind your neck, bringing your elbows to the front, pointing forwards, almost touching. then slowly outline the letters of the alphabet with your elbows, in the air in front of you. it might sound and look silly, but it works.
for strengthening the back, a rowing machine. i've never found anything better. even 5 mins 3 times a week makes a huge difference to my core stability.
hope you feel a bit better now.
 
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Thanks guys - swimming is a great idea, wish I'd thought of it last week - might not fit it in this week but possibly next.

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I found that swimming made my back worse.
 
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