<h3>How to Alleviate Back Pain: A Guide for Rugby Players</h3>
Back pain is a widespread issue, affecting up to 80% of people at some point in their lives, including rugby players. However, traditional diagnostic methods often fall short, with accuracy rates as low as 15-20%. This underscores the need for a new approach to managing back pain.
<h3>Long term back pain</h3>
Long-term back pain can lead to further complications as the body compensates for the injury, making diagnosis even more challenging. Rather than merely addressing the symptoms, focusing on the mechanical causes of back pain has shown promising results.
<h3>Can You Achieve Better Recovery Rates By Looking At The Mechanical Causes?</h3>
Biomechanics Coaches™ advocate for this approach, which has demonstrated significant improvements in functional capacity compared to traditional treatments. For rugby players, who are prone to back injuries, this method offers a proactive way to manage and prevent pain.
<h3>How Rugby Players Can Actually Help Their Own Back Pain</h3>
This intrinsic biomechanical approach is rapidly establishing itself as a much more effective method of treating back pain, especially for rugby players. Furthermore, the most interesting aspect of this approach is that players can be shown how to look after themselves. This reduces the risk of them becoming reliant upon a particular therapist or doctor and, significantly, their compliance with exercise programmes is higher too.

Of course, no single method can be the panacea of all ills, but we are finding that once the mechanical causes are addressed, the pain can often subside without treatment to the ‘injury’, whatever it might be. Sometimes treatment is also required, although patients find that, once they have committed to an exercise programme that addresses the causes of pain, they are more able to manage the problem themselves. Then, should local treatment still be necessary, it is more likely to be successful, as the mechanical causes are no longer present.
<h3>The 4-sign test</h3>
<span data-contrast="auto">The 4-sign test is a valuable tool for assessing back health. By measuring the height difference between crossed knees while seated, players can identify asymmetry that may indicate muscular tightness or spasms contributing to back pain.</span><span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:240,&quot;335559739&quot;:240,&quot;335559740&quot;:279}"> </span>

<b><span data-contrast="auto">Here are the steps of the 4-sign test:</span></b><span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:240,&quot;335559739&quot;:240,&quot;335559740&quot;:279}"> </span>
<ol>
 	<li data-leveltext="%1." data-font="Aptos" data-listid="1" data-list-defn-props="{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><span data-contrast="auto">Sit on a chair or stool and cross one ankle over the opposite knee.</span><span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:279}"> </span></li>
 	<li><span data-contrast="auto">Relax the crossed knee down to a comfortable position.</span><span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:279}"> </span></li>
 	<li data-leveltext="%1." data-font="Aptos" data-listid="1" data-list-defn-props="{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="3" data-aria-level="1"><span data-contrast="auto">Measure the height difference of the crossed knee to the grounded knee by running an imaginary line through the grounded knee, parallel to the floor, and up to your crossed knee. Your knee should be only 2-3” higher than this line.</span><span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:279}"> </span></li>
</ol>
<img class="aligncenter wp-image-1479" src="https://www.biomechanicseducation.com/wp-content/uploads/2017/01/Screen-Shot-2017-01-13-at-10.57.16-1024x576.png" alt="Screen Shot 2017-01-13 at 10.57.16" width="650" height="366" />

<span class="TextRun SCXW147249764 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW147249764 BCX8">4. Repeat the process with the other leg and compare the height difference between the two sides. Symmetry between the two sides </span><span class="NormalTextRun SCXW147249764 BCX8">indicates</span> <span class="NormalTextRun SCXW147249764 BCX8">a healthy</span><span class="NormalTextRun SCXW147249764 BCX8"> range of movement, while asymmetry may </span><span class="NormalTextRun SCXW147249764 BCX8">indicate</span><span class="NormalTextRun SCXW147249764 BCX8"> tightness or spasm in the hip muscle.</span></span><span class="EOP SCXW147249764 BCX8" data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:279}"> </span>

<img class="aligncenter wp-image-1480" src="https://www.biomechanicseducation.com/wp-content/uploads/2017/01/Screen-Shot-2017-01-13-at-10.56.55-1024x577.png" alt="Screen Shot 2017-01-13 at 10.56.55" width="650" height="367" />

<span class="TextRun SCXW203353283 BCX8" lang="EN-US" xml:lang="EN-US" data-contrast="auto"><span class="NormalTextRun SCXW203353283 BCX8">Performing the 4-sign exercise can help alleviate tension in the pelvis, relieving pressure on the back and related structures. Consistency is key, and gradual progress should be expected over time.</span></span><span class="EOP SCXW203353283 BCX8" data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:240,&quot;335559739&quot;:240,&quot;335559740&quot;:279}"> </span>
<h3>Conclusion</h3>
<span data-contrast="auto">Incorporating the 4-sign exercise into warm-up and cool-down routines can enhance performance on the field while reducing the risk of injury.</span><span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:240,&quot;335559739&quot;:240,&quot;335559740&quot;:279}"> </span>

<span data-contrast="auto">By adopting a proactive approach to back pain management and focusing on mechanical causes, rugby players can enjoy greater comfort and performance on and off the field.</span><span data-ccp-props="{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335559738&quot;:240,&quot;335559739&quot;:240,&quot;335559740&quot;:279}"> </span>

<span data-contrast="auto">[Download the 4-Sign Release </span><a href="https://www.biomechanicseducation.com/wp-content/uploads/2016/01/4signtestexercisepdf_2016.pdf"><span data-contrast="none">here</span></a><span data-contrast="auto">] to start implementing this effective strategy today.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>

<a href="https://www.youtube.com/watch?v=_Lkur9ZcNXw&amp;t=6s"><span data-contrast="none">4 Sign Screen &amp; Exercise (youtube.com)</span></a><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>

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