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Q & A 1) What are the common causes of back injuries in cheerleading? The sport of cheerleading is no stranger to back injuries. These injuries may range from a simple ache or strain in the lower back region to very serious conditions that could involve the spinal cord and important nerves (more on that in the next question). Like other joints, the spine has a multitude of muscles, tendons, ligaments, and nerves that surround the bones (vertebrae) in the spine. The movements involved in cheerleading push the spine to flex, extend, and rotate to its extremes in range of motion. This can place excessive stress and strain on the anatomical structures. Many times, injury occurs during a maneuver which may over stretch the back into extension or rotation. This can occur with tumbling activities or even landing a jump or back tuck. Basing can also be a vulnerable position if the cheerleader lacks trunk stability and thus compensates with hyper-extending the spine while the hands are overhead in a support position. 2) What constitutes a “serious” back injury? Fortunately, most cheer-related back injuries are not of the career or even season-ending nature. However, it is important to recognize that some can be very serious. As mentioned in the prior question, the spinal cord and the numerous nerves that branch off of it are vulnerable to injury with cheerleading. While it is rare, a fall or drop can result in fractures to the spinal bones (vertebrae) and possible trauma to the spinal cord and nerves. The outcome of this type of injury can range from a few days of acute pain and stiffness to temporary or even permanent paralysis in worst cases. It is also significant to note that while many of these injuries are the result of a traumatic fall or drop, serious damage to the back can occur in a more gradual manner in certain cases. Chronic pain and numbness arising from repetitive hyperextension activity, once seen only in competitive gymnasts, has now surfaced in today’s competitive cheerleader. Over time, excessive motion can occur between the vertebrae resulting in instability. This can lead to early degenerative changes in the bone and undue stress to the nerves in the area of instability. Obviously, it is of paramount importance to implement sound and safe technique and adhere to a regular truck/core stability and strengthening program in an effort to avoid serious back injury. 3) What can be done to prevent back injuries? As with most cheerleading injuries, prevention starts with following sound coaching principles and implementing proper technique in practices and competitions. However, in situations where a stunt breaks down or a mistake happens, a strong and well-conditioned body may be the only thing between a healthy cheerleader and the end of a season…or career! In guarding against back injury, following a regular program of core stability exercises is of primary importance. In addition to popular exercises such as sit-ups or crunches, commonly over-looked exercises that target the back extensors typically prove more useful towards preventing injury. These extensor muscles run parallel to the spine and are responsible for keeping us upright when standing and actively extending the spine backward. Three effective exercises to train these muscles are outlined below: Upper Back Extension Prone Alternating Leg Lift Superman
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