Warson MD. J. (2007). The Rider’s Pain-Free Back: Overcome Chronic Soreness, Injury and Aging
and Stay in the Saddle for Years to Come. North Pomfret : Trafalgar Square Books.
In this book, Warson, presents practical information for understanding the basics of diagnosing, treating, and managing back pain in equestrian athletes. Because he is a lifelong horseman and a neurosurgeon, he understands what muscles riders use, activities they perform, and is suited to provide help for those riders who experience back pain.
He compares and contrasts the normal back with a painful back. He expresses the importance of correct posture. He states that poor posture is the result of poor muscle condition which leads to lower back pain. The combination of poor posture and the added movement of the horse are not conducive to a pain free back.
He is also familiar with the relationship of movement that exists between horse and rider. He pinpoints specific exercises with step by step instructions that are beneficial when riding a certain discipline. For example, a quick turning barrel racer or cutter needs strong lateral strength in the abdominal core.
This book confirms many of the ideas and concepts found in other readings. The suggested exercises overlap with those previously found. In addition, he continues to emphasize the importance of muscle strength and stretching to be an accomplished equestrian.
Fantus MD, FACS, Richard & Fildes MD, FACS, John (2007). NTDB data points: Horse sense.
Equestrain Medical Safety Association, XIX(3), 5-7.
This article addresses equine related injuries and the occurance rates. More specifically, back and neck pain. This reading provided, for the first time, actual statistics pertaining to how often back pain occurs and compared different age groups. Equestrain athletes are three to fives times more likely to have back pain than the general population. This increases with age and those spending more time in the saddle. The incidence of spinal disease in jockeys and professional horsemen that spend more than five hours in the saddle per day was more common.
According to the table contained in the article, back pain increase with age. This leads me to conclude that physical fitness is a factor in lower back pain. Most adults over the age of 30 are not as strong and physically fit as their younger counterparts. The percentage is not overwhelmingly significant. Pain in felt in 73% of those under 30 and was felt in 80% of those over 30 that were tested.
The final conclusion of the article brought forth several interesting considerations. The first was that a strengthing program is essential in reducing lower back pain. The reading also concurred that there are limited studies on riding pain. Lastly, an interesting point made was how often those that do not take daily care of their horse experience lower back pain compared to those who do.?
It offered supportive evidence of the significance of lower back pain in equestrian athletes. Core strength was mention as a vital factor in lessening lower back pain. In addition, ideas were gather for charting information to be gain in the research process.
Randall, C., Strength and Injury Resistance Training for Equestrain. Retrieved May 24, 2008. from
http://RockSolidGym.net
In this article, Randall, a personal trainer, shows an understanding of equestrain activities and the strength it takes to be efficient in the sport. It is a short article but is full of support for my claim that strength in the back and abdomen is a major factor in not only the efficiency of riding but also in the prevention of injuries and tension.
His focus is on the strengthing of opposing muscles therefore, it is not ideal for one to have a strong back and have weak abdominal muscles or visa versa. This opposing muscle development theory is of great importance in developing weight distribution and stability. This allows the back to more evenly distribute the weight of the rider which takes the strain off certain parts of the back. He states that ”there is no such thing as a strong back that has pain.”
He also notes that a rider should not only build muscle strength but also muscle endurance in both the back and abdominal muscles. He recommends that the athlete begin with a “mix of lower repetition sets to build strength typically 6-8 reps.” For the endurance, the reps are increased to 12-15 times.
This training is needed to help better stabilize the lower back. As a result, the less stress equals better injury resistance. The rider will then be able to manage the horse more effectively because strength willnot be an issue and neither will pain or tension.
I will start by explaining the location in which I observed, give a broader focus of the overall scheme of things and then narrow my focus. I wanted to enhance the experience by using what I am most familiar with, watching others ride horses and to maybe shed light on some unique perspectives pertaining to my action research plan. The location is Fowler Park in Terre Haute, IN. This park has a day camp for riders to come and ride for the day. The majority of my observation takes place in the campground which is where riders are getting saddled and then ride around to make sure horses are going to behave. Later , I move to the start of several trails so I could observe while the riders were actually on the trails. Sometimes horses act differently when they are in the trails as opposed of just riding around the campground. Usually this behavior affects the riders position and reactions; something I might want to see.
I began by just observing, not looking for anything in particular. The campground was not very busy. I chose a group of four riders with three horses, three boys and a girl. They were teenagers and some seemed to have more experience than others by the way they handled themselves around the horses. There were two boys who could saddle their own horses with no problem; the third needed a little coaching. The girl stood on the outside just waiting for the boys to finish tacking up.
All the horses seemed to be seasoned trail horses. They stood tied at the trailers and were not restless. There was an older appaloosa mare that whinnied a lot. I wondered if she was from the same barn as the other two quarter horses. One was a bay gelding and the other was a sorrel gelding with a white blaze running down his face.
When the horses were tacked up, the girl rode double with the one boy who seemed more confident in his skills. She rode on the back behind the saddle. The other riders mounted their horses. The rider on the bay gelding landed with a thud on the horses back. A taller thinner boy mounted the mare with a softer landing perhaps saving the mare’s back from pain. The sorrel horse which was being rode double seemed a little anxious. It could be because of his nature or because of the fact that he has two riders. Other than that the mounting and riding around the campground was uneventful.
The group rode around for about ten minutes. They were very talkative, laughing and enjoying their ride. None of the rider’s appeared to be nervous. The more experienced rider circled his horse many times. I am not sure whether this is because the horse was a fast walker or if the boy was anticipating something to happen. After awhile, my eye naturally began look deeper into their equitation. None of them actually had the ideal position.
The more experienced boy rode with rigid shoulders and shrugged themalmost the entire time. This maybe because his horse was the antsy one. He did ride with the longest back and seemed to be centered on the horse’s back. He rode with his feet pushing on the stirrups at times.
The second rider’s entire back and shoulder rolled forward putting him in a very slouched position. If the horse trotted, he would be behind the horses motion. His feet would go up when the horse took off because of his instability in the torso. In addition, he would draw his heels up and grip at the knee when the horse would trot, indicating that he is a beginner rider without much balance.
The third rider shifted from being forward in his upper torso to being behind. Any quick movement and his feet would sway back and his upper body forward. Like the second rider, it depended on the gait of the horse. He had heel problems too. He would draw them up but then at times he would really shove his heels down and put pressure on the sitrrup. When observing him from behind, he rode with one leg against the horse’s side and the other was sticking straight out and extremely stiff. A very tiring position, I would think. This rider occansionally had a chair seat, meaning that his upper body is behind the vertical and his legs are too far forward, a very insecure seat.
Eventually, the group disappeared into the woods to begin their trail ride. I then moved to my positon at the edge of the woods to see if there was any change once they entered the trails. The horses followed one another as if they were actually park trail horses. They knew their job and the trail. I sat awaiting their return. To my surprise, upon arrival the girl was now on behind the tall thin boy on the appaloosa mare. I heard their conversation and he sorrel horse on which she began the ride was too rough for her to ride behind so she switched horses. She and the tall thin boy got bucked off of the mare when the mare jumped over a log on the trail. Just by observing, I knew the balance was not sufficient to keep them in the saddle if something were to cause one of the horses to startle or jump.
Their positions left them unable to use their aids individually. In fact, I am sure they did not know how to use them, that they were supposed to or what it meant. This lack of knowledge and ability can lead to accidents, cause strain on certain body parts and eventually an uncomfortable ride. I would have liked to talk to these riders after a two or three hours ride to see if they did experience any lower back pain.
I approached this assignment from a passive observers position and fieldnotes, if that is allowable. I did just sit and observe. I am certain the riders had no idea I was watching, much less taking notes. As far as the field notes, I did record everything I saw and thought in a notebook while watching.
I found that during this expereince my senses were heightened. Since this was my first official experience at recording observations, I was not sure if it was important to record sounds and feelings as well. It was a beautiful day and the wildlife was like a symphony in the woods. There was an slight breeze and the warmth of the sun was perfect. The smell of the horses was a familiar one. I found myself wanting to record all of those senses too. I tried to focus on what I was seeing not hearing, smelling and feeling. I wasn’t sure how detailed the observations should be, for example, the wear of the leather on the saddles was obvious, the quality of equipment used and saddle blankets that were turned in the wrong direction were also things I observed but opted not to put in the body of this assignment.
I learned several things through this expereince. One being that it is hard to separate the senses when conducting an observation. They are so connected. I found it hard to know how detailed to get when actually writing about the observation. Should I keep focused on just the rider’s position because that was my main plan? Should I leave out the conversations that I might hear? Does the sound help or hinder my interpretation of the experience?
Timing can be everything. On May 21, I had the opportunity to apply some of the ideas and thoughts I have cultured throughout this introductory course on action research. I was invited to be a clinician at an area 4-H horse and pony club. I was to help members with their horsemanship skills. This means developing communication with the horse by acquiring the correct position in the saddle. Ideally, the horse and rider work in unison with aids being almost invisible.
I felt this was a prime opportunity for me to investigate and apply some of the mental exercises in which I have uncovered through readings in my research resources, mainly books. Since the students were not all trained horseman/women and usually arrive at the meetings nervous and hurried, I decided to try my initial thoughts on mental tension and how it related to body tension and possibly lower back pain. Still an avenue to explore and one in which I would like my research to address.
My prediction was correct, both students and parents arrived late hurrying, rushing, grooming, and saddling. By the time student and the horse came to the arena, they were so tense it could be read in their faces, body language and the horses’ reactions. From my own past experiences as a competitor, competitor’s parent and equine instructor, I knew the mental states of minds had to be changed so learning could take place. I began by asking questions about the students, their interests, and experiences so I could first, redirect their attention from being nervous and in turn, redirect that nervous energy from being transmitted to the horse. Once again, the horse is our mirror.
After reviewing books such as Centered Riding by Sally Swift, I know that simple terminology can change how a maneuver can be executed. For example, many instructors will tell students to “sit up straight” which immediately translates into a stiff rigid back. If asked to ride for a long time, tension results and muscles become fatigued. My approach consisted of asking the student to lengthen their backs. I actually required them to do the exercise using both instructions, straighten and lengthen. The term lengthening resulted in a much softer taller back which did not appear as artificially imposed on the rider. To me, this simply relates to how we mentally picture something. Lengthening has a softer appeal than straighten.
A second common riding fault is for riders to draw their heels up. Many instructors attempt to fix this by using suggestions such as, “push your heels down” or even “put weight in your heels.” I can envision the students straightening their legs and really pushing hard on the stirrup. My request was that the student s, mentally picture themselves dragging their heels in warm sand or through cool water. Again, this create change from a rigid leg and lower back to a more supple and giving leg which allowed for the shock absorption to take place in the ankle instead of bracing the back.
By trying some mental exercises, including imagery, in my clinic, I feel this is a viable area to research along with the physical exercises. Another reassuring observation was made by the 4-H leader. She shared with me that she had never seen this specific group of riders and their horses stand so calm and quiet. I would like to think it was the different approach taken to redirect the thought process from one of forcing the position which causes tension to one of allowing the position to develop.
I felt for this entry it would be helpful for me to revisit an interviewing and counseling class I have taken within the last five years. I felt this would be an effective guide to evaluate myself in terms of being an effective interviewer. I can recall that there were specific areas that I needed to improve and wondered if the teacher interviews would reveal the same areas for improvement.
I am consulting the book Intentional Interviewing and Counseling Facilitating Client Development in a Multicultural Society written by Allen and Mary Ivey. The book displays a pyramid similar to that of the “food pyramid” in which most of us are familiar. The foundation of the pyramid begins with competence in ethics and peaks with one being able to determine a personal style and theory. I find my skills most appropriately categorized in the four Basic Listening Sequences: open and closed questions, client observation skills, encouraging, paraphrasing, and summarizing and reflection on feelings. There are times when I have ventured up the scale to an actual five stage interview structure which includes gathering data, initiating a rapport, and generalizing to daily life. I think there are times when I reach even beyond that and other times I need to attend to details lower on the pyramid. I suppose this is just the process of a novice interviewer.
I think my skills as an active listener are beneficial in being able to paraphrase, summarize and encourage the interviewee. The fault here becomes apparent when I get focused on the questions I have written down in front of me. If I become insecure or doubt my lack of knowledge on the subject, which is why I am interviewing, then I neglect to paraphrase/summarize. I do not open new areas of discussion because I am hesitant to stray from my notes. Similarly, I do not always allow the interviewee to direct the discussion. However, it seems I can always encourage which might be why I can initiate self exploration for the interviewee.
I also think I do an adequate job of asking open and closed questions. Those questions that ask, who, what, when and where are m ore informational. I really try to concentrate on not getting caught up in the “yes and no” trap. However, I do feel there are times when those questions are appropriate. In relation to asking questions, I think my biggest downfall is that I do not probe enough at times. I take what the interviewee gives me and I leave it at that. This may be tied closely to my personality.
In addition, I can sense, in my voice that silent moments make me nervous. I then tend to use such expressions as hum, okay, and good in an attempt to fill dead space. If done often enough, it can become distracting. I know at times both the interviewer and the interviewee need to collect thoughts or have time to respond but it makes me uneasy.
After this self –critique, I think I need to continue to practice and make a conscious effort to gain more information from my interviewee. I do need to probe more to get a deeper understanding of the material I am exploring through the interview. Overall, I think I do an average job for someone that does not interview frequently. I believe it is a skill one has to acquire over time and repetition.
Bibliography
Ivey, A.,& M (2003).Intentional Interviewing and Counseling: Facilitating Client Development in a Multi-
Cultural Society. Pacific Grove: Brooks/Cole – Thomson Learning.
I will summarize my next book which is titled An Anatomy of Riding translated by Susan Newkirk. This was an excellent older book to gain greater understanding of the anatomy of riding. It was divided into four parts, anatomy, riding requirements from an anatomical point of view, training, and teaching and learning. The most beneficial section for me was the explanation of muscles in the abdomen and back. I needed to extend my understanding of how these muscles worked and especially during ri ding.
An example of the clear explanation given is on page 27. It specifically stated that the most important muscles in relation to riding is those of the anterior abdominal wall. These are layered muscles. The author gives a descriptive explanation about where they are located. In addition, later on in the book the author goes on to discuss the relationship to the functions of the individual muscles in riding. A similar explanation is also given for the back muscles.
A particularly interesting piece came at the end of the book in which the author actually dedicates an entire part to training. Better yet, it is training the muscles. He discusses the importance of strength in muscles and the different types of strength one may encounter. This section also reinforces other information from previously read books pertaining to the oxygen use in the muscles and how this can be stress on the muscles which results in fatigue and possibly lower back pain.
This book reinforced my initial thoughts that muscle strength in both the abdomen and back is important and can be related to lower back pain for riders. After my first several readings, I was not sure strength was as big a factor as I had thought. Other books just mentioned stretching, nothing about strength. I do believe both are significant in riding effectively. The author also gave some new exercises in which I have not experienced to develop particular riding muscles in the back, abdomen and both at the same time.
I am still not sure I am finding a direct link between lower back pain the lack of conditioned muscles. My question is: Do I have to find that direct link or is something I may expose/discover in my research. I realize I may not uncover a relationship between the two, is that also alright or will the action research be considered a failure if my action plan does not work?
I am confident that I have identified my topic of research. I am going to research to what extent exercises both mentally and physically can help reduce lower back pain for Equestrian athletes. I am not going to consider those athletes that have structural deviations related to their back such as scoliosis, sciatica, spinal stenosis, spondylolisthesis just to name a few.
My head is still swimming with ideas, how to organize and be specific. I have notes every where. Ideas will surface while I am riding horses, cleaning the barn or house, and driving down the road. I do not want to loose the thoughts so they are written down and hopefully are significant enough to remember later in the writing and construction process.
I think I have a solid start on where I am headed with my action research. The ideas are flowing as expressed earlier in this bog but also others. After discussion with my professor, it seems my ideas are collecting in a category called Mixed Methods for both the Qualitative and Quantitative Research. It also appears that my research questions may fall into what is called triangulation which uses multiple sources of data as explained on pages 56-57 in our text Action Research by Geoffrey Mills.
To this point, my reading research has just focused on the physical exercises and familiarizing myself with back and abdominal anatomy. A thorough understanding of how the muscles work and how they influence one another is of utmost importance to know which exercises will be most beneficial for my students and their progress.
I am struggling to find information about how the back muscles influence the abdominal muscles and visa versa. An example would be, if a rider has underdeveloped abdominal muscles can that cause stress and ultimately lower back pain? Any additional suggestions from my professor or classmates in pinpointing this cause and effect relationship would be most helpful.
I have yet to research the mental exercises and impact on lower back pain. Honestly, this may be an area that may be deleted as my research continues. I do know that mental stress is definitely reflected in both the performance of the horse and rider. I am just not certain that the tension it brings to the body plays a role in lower back pain
Additional resources are always an asset. I am lacking quality journal articles. Most of my research is in books, therefore, it takes me a while to complete each reading. I know my topic is quite unique from others in my class and it is unlikely my classmates would uncover any information related to lower back pain in equestrian athletes. However, any additional resources would be welcome.
I am confident that I have identified my topic of research. I am going to research to what extent exercises both mentally and physically can help reduce lower back pain for Equestrian athletes. I am not going to consider those athletes that have structural deviations related to their back such as scoliosis, sciatica, spinal stenosis, spondylolisthesis just to name a few.
My head is still swimming with ideas, how to organize and be specific. I have notes every where. Ideas will surface while I am riding horses, cleaning the barn or house, and driving down the road. I do not want to loose the thoughts so they are written down and hopefully are significant enough to remember later in the writing and construction process.
I think I have a solid start on where I am headed with my action research. The ideas are flowing as expressed earlier in this bog but also others. After discussion with my professor, it seems my ideas are collecting in a category called Mixed Methods for both the Qualitative and Quantitative Research. It also appears that my research questions may fall into what is called triangulation which uses multiple sources of data as explained on pages 56-57 in our text Action Research by Geoffrey Mills.
To this point, my reading research has strictly focused on the physical exercises and familiarizing myself with back and abdominal anatomy. A thorough understanding of how the muscles work and how they influence one another is of utmost importance to know which exercises will be most beneficial for my students and their progress.
I am struggling to find information about how the back muscles influence the abdominal muscles and visa versa. An example would be, if a rider has underdeveloped abdominal muscles can that cause stress and ultimately lower back pain? Any additional suggestions from my professor or classmates in pinpointing this cause and effect relationship would be most helpful.
I have yet to research the mental exercises and impact on lower back pain. Honestly, this may be an area that may be deleted as my research continues. I do know that mental stress is definitely reflected in both the performance of the horse and rider. I am just not certain that the tension it brings to the body plays a role in lower back pain
Additional resources are always an asset. I am lacking quality journal articles. Most of my research is in books, therefore, it takes me a while to complete each reading. I know my topic is quite unique from others in my class and it is unlikely my classmates would uncover any information related to lower back pain in equestrian athletes. However, any additional resources would be welcome.
Instead of an article to read for this week I chose a book titled Balance in Movement How to achieve the perfect seat, written by Susanne von Dietze. I decided to investigate how all the muscles in the abdominal core work and how they influence one another. I thought this book would have some good insight and perhaps reveal the significance of muscle toning, and strength related to the lower back pain in equestrian athletes. I was also hoping for some physical exercises to help alleviate the rider’s pain.
First, I think it is important to understand what muscles are involved in the riding process so that I know which muscles will need to be targeted and how. The book does an adequate job of explaining the muscles groups. I am mostly interested in those muscles that involve posture. According to the book, these are called static fibres. These fibres are not responsible for a lot of movement, instead they are responsible for stability. The author also made an interesting point that sit ups which are commonly done to increase tone do very little to help acquire stability in the abdomen because sit ups require large movements of the muscle. As a result, very few of the static fibres are engaged. This information has made me rethink my ideas on the types of physical exercise. More research will confirm.
The author acknowledged the fact that the deep abdomen and back muscles work mostly on the basis of posture and are automatic balance reflexes. The abdominal muscles provide stability for the front and side of the lumbar spine. The abdominal muscles are identified as those that “run from the thorax, and the ribs in one straight band and two oblique bands to the pelvis and are attached there flatly at the front to the pubic bone and at the side to the iliac crest The pubic bone and the iliac crest are connected by a taut tendon which also serves as a point of attachment for the abdominal muscle(37).”
Image:Illutrunk muscles.jpg
Causes for lower back pain were discussed to a limited extent. One of the causes was not relevant to my research because it is a structural deviation in the spine. The second one mentioned is tension and being braced in the deep muscle layers of the back. Obviously, this is not conducive for a soft supple seat when one is tense (41). The deep muscles are only “1/2″ long in some parts of the lower back. This fact gives a clearer understanding as to why these muscles are not intended for strength development. These muscles are designed for small motor skills of the vertebra. They protect the discs, allow for coordination and a healthy back. This agility and coordination have to react automatically(57). Once again the author states that power training is not the answer.
When proper body alignment happens then all the body parts stabilize themselves. Therefore, there is very little muscular support needed to stay balanced in the saddle. Any deviation from this position can cause tension throughout the entire abdominal core because any time the muscle is put in a strain for a long period of time the oxygen supply is shut off(71). The cramped muscle can no longer function properly. The lactic acid built up in the muscle can not be carried off thus resulting in back pain.
To address the tension, Dietz makes several suggestions similar to last week’s article “The Lowdown on Lower Back Pain.” Dietz supported the claim that one can not work properly if subjected to constant tension which relates to Hanson’s perspective of doing one continuous barn chore for a limited amount of time and then doing something else. It is best to work in a “rhythmic interplay of muscles (27).” Stress can not react to the demands of the moment, it can only react automatically. There is no thinking involved and as one may recall I stated that riding is also a thinking sport. If one is consumed in pain then one can not think properly.
I did find some exercises that can be done while mounted. However, just as the previously mentioned article suggested, the exercises involved stretching the back muscles. After the review of how the back muscles are actually designed, I may have to redirect my exercises from strengthening to stretching. It seems at this point, this is the path taken for lower back pain.
The stretching exercises given in the book consist of just lying on the horse’s back and letting one’s arms dangle around the horse’s neck. It is important that when the rider is coming up from lying on the neck of the horse that the head come up last and roll the entire body up to the upright posture. This techniques will not loose the suppleness and the stretch(77).
A second exercise is to rotate the upper body while riding either on a lunge line which is a long lead line held by a person on the ground and the horse goes in circles as the rider’s hand are free or while the rider rides without hands. The rider can then lift his/her hands above his/her head while holding a whip. The rider then rotates from side to side making sure the hands are at the same height. The movement should be done rhythmically and when complete the position should be held for a dew deep breaths (79).
This book was not as helpful as I had hoped it would be. I thought in many areas it was vague or left me hanging, still wondering what exactly the author meant or needing more explaination. The exercises are helpful and I will probably use them if my initial thought of strengthen the core is not the appropriate route to explore.
Bibiligraphy
von Dietz. S, (2005). Balance in Movement How to achieve the perfect seat (2nd ed.). North Pomfret: Trafalfar Square
Publishing.
