Chukka Wellness: Reduce Back Pain in the Saddle

India Parker-Smith is the founder and owner of Chukka Wellness which provides the leading training and movement methodology designed for the equestrian athlete to enhance suppleness, stability and strength in the saddle. India is a Personal Trainer who offers online and offline fitness training designed to elevate the well-being of the equestrian athlete. Using her knowledge of seven years she has created a series of masterclasses, a virtual membership hub and online training programmes all designed to complement the equestrian’s health and wellness both in and out of the saddle. You will find more information on India’s services on her website www.chukkawellness.co.uk and Instagram page @chukka_wellness

Reduce Back Pain In The Saddle

Focusing on suppleness, stability & strength

We regularly come across players suffering with back injuries. This can be due to a variety of reasons; muscle tightness or weakness, a bad fall, ‘overall wear and tear’ or a weak core. In order to help reduce back pain we recommend focusing on increasing suppleness, stability and strength of the body.

Suppleness

Mobilising the body helps improve range of movement through the joints reducing tightness and imbalances. Adding in a daily 10 minute mobility routine will make a huge difference to flexibility and in turn reduce the risk of further injury.

To keep it simple here are some mobility exercises for the back. Give them a go before you next hop into the saddle: 45 seconds on each exercise.

Standing Twists

Stand up, soften your knees, raise arms up with a 90 degree bend at the elbow and slowly twist your torso left to right.

Windmills

Widen your stance and keep both legs straight, fully extend both arms and bend down to touch your right foot with your left hand then touch your left foot with your right hand. Keep repeating this ‘windmill’ action.

Windmills help aid back mobility

Crocodile Arms

Lie on your back with the bottom leg straight and top left bent at 90 degrees. Move the top leg across your body and bring both arms to the same side. Keeping the whole body still, open and close the arms. This movement mobilises the upper back and shoulders.

Let’s Stretch

Aftercare is equally as important for body maintenance. Adding in a 10 minute stretching routine to your day aids in overall recovery, increased blood flow to the muscles and better flexibility. For back pain incorporate stretches that target the back, hips, glutes and hamstrings.

Here are some stretches specifically for the back. Hold them for at least 1 minute.

Back Stretch

Lie on your back with the bottom leg extended and the top leg bent to 90 degrees. Bring the top leg across the body and rest it down. Keep the opposite arm to the top leg down on the ground ensuring the back of the shoulder stays on the ground. To enhance the stretch gently add pressure to the top knee with the other arm.

Hanging Back Stretch

Start in a standing position then gently roll the spine down towards the ground tucking the chin in. When you get to the bottom of the movement – hang your head and arms down. Keep the knees soft – you should feel a slight pull on the hamstrings and a stretch on the lower back.

Child’s Pose

Start on your hands and knees then sit your hips back onto your heels and lower your head to the ground. Keep your arms fully extended out infront of you. The aim is to keep your hips down on your heels and your head on the ground.

Child’s Pose stretches the back

Strengthen Your Core

The core muscles act to stabilise your spine providing a firm support for all the activities we do. They transfer force through your body and prevent us from having undesired back, hip, knee and even neck pain. Major muscles included are the pelvic floor muscles, transverses abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae and diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus and trapezius.

Here are some simple exercises to activate the core muscles.

Ab Press

Lie on your back with your feet on the ground, gently pull your tummy muscles down into your spine and pull your pelvic fl oor muscles up. Hold for 3 seconds then relax for 2 seconds. Repeat 15x

Side Plank

Start on your side and lift yourself up off your bottom elbow and bent bottom knee. Lift your hips up and down in a ‘pulsing’ movement. You should feel the side of your tummy muscles contract during this movement. Repeat 15-20x/side.

Glute Bridge

Lie on your back and plant your feet down hip width apart. One vertebra at a time roll the hips off the ground squeezing your glutes and hamstrings as you do so. Avoid overextending through the lower spine at the top of the movement.

Side Plank activates the core muscles Avoid overextending during Glute Bridge exercises Chukka Wellness is offering Polo Times readers a FREE copy of our e-book Become a More Supple Rider head over to www.chukkawellness.co.uk to grab your copy now!

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