LA weekends swing from hill sprints to half-court games—and Monday sometimes says, “nice try,” with a cranky low back. Here’s how to prime your spine before play, cool it down after, and recognize when a chiropractic assessment is the smarter move than “playing through.”
Warm-Up (5 Minutes, No Excuses)
- Hip hinges: 2×10 slow reps to wake up glutes/hamstrings.
- World’s greatest stretch: 4 reps/side—hips/upper back open together.
- Walk → jog → drill: 60 seconds each to avoid cold starts.
Technique Checks That Save Backs
- Hiking: Shorten stride on steep pitches; pole plant before loading.
- Hoops: Land softly, knees track over toes; no twisting rebounds with a bent spine.
- Lifting: Hinge, then squat—keep load close; avoid rotation under load.
Post-Play Cooldown (5–7 Minutes)
- Figure-4 stretch (glutes): 45 seconds/side.
- Hip flexor lunge: 45 seconds/side.
- Cat-camel: 10 gentle reps to reset spinal motion.
- Hydrate + protein: Recovery starts now, not at brunch.
When to Book a Visit
- Pain persists >10–14 days or keeps returning after activity
- Sharp pain down the leg, numbness/tingling, or weakness
- Back pain after a fall or collision
In-clinic plan: exam, motion testing, targeted adjustments, soft-tissue care (QL, glute med, hip flexors), plus a two-exercise routine to keep gains between visits.