Sports: Squash
It is one of the worst sports for the spinal column since it requires
brisk uncontrolled movements, frequent torsion and flexion postures,
and it strengthens one side of the back more than the other. All
negative aspects of tennis are present in squash but with greater
intensity. To avoid a considerable risk, it is imperative to exercise
muscles very thoroughly, with great intensity and perseverance before
playing squash.
Recommendations
Do not play squash when there is back pain present.
Perform an exercise program to strengthen the back muscles, including
abdominal and paravertebral exercises, in order to protect the spinal
column structures and to compensate for part of the risks that playing
squash entails. It is convenient that a specialist establish the
most adequate program for each individual case.
Always perform a 15 minute warm up session before starting any
exercise activity. Warming up is essential to prepare your body
for further exercise and to avoid injuries. Start running softly
around the court during a few minutes, then move the involved
joints (shoulders, elbows, wrists, knees, ankles); at the end,
practice a series of racket blows, but slower than normal.
Use adequate sports shoes, light and firm, with impact resistant
cushioned soles.
Avoid bending, turning or leaning your back excessively to hit
all balls; we also recommend training in fast running, in order
to adopt the adequate positions and to avoid hitting balls in
extreme postures. Remember that it is better to lose a game
than to injure your back
|
Back Pain Research Network 
Rules
