Training Through Lower Back Pain
No pain, no gain. Unfortunately, it’s all part of the training process, especially when it comes to lower back pain. But in no way, should this dysfunction keep you away from the gym! You just need direction on how to push through your normal workouts while your lower back is on the way to recovery. Read more…
Determine the severity of your pain. First things first, you’ve got to assess the severity of your lower back pain. Are you dealing with an uncomfortable muscle tweak or a painful amount of functional damage? If you suffer from any of these symptoms, put your training sesh on hold and call a doctor instead:
- Numbness or tingling
- Loss of sensation
- Loss of motor control
- Severe immobility
Minor back pain should still be addressed (more on that below), but immediate medical attention is probably not necessary.
Avoid certain exercises. Stay off these movements until you’re back to pain-free training.
- Deadlifts
- Barbell row
- Good mornings
- Full range sit-ups
- Back extensions
- Low-bar back squats
- Leg presses
Seek out chiropractic care. Most lower back pain results from a slow progression over time, likely caused by dysfunctional mobility and movement patterns (Perfect form is hard!). Your spine becomes misaligned and a whole bunch of problems occurs, including lower back pain. Chiropractic care will stabilize the lumbar spine, and therefore increase hip mobility and range of motion – both of which are necessary for the body to perform at its best and to prevent injury.
Focus on stabilization. To successfully train through lower back pain, focus on simplifying and perfecting your form while stabilizing the core, hips, and shoulders. Core activation and efficient dynamic hip stability will protect your spine and improve your range of motion. Use any of the tips below to stabilize your core, hips, and shoulders while protecting your lower back at the same time:
- Keep your ribs down and in a neutral position.
- Use a weightlifting belt.
- Use breathing and core activation techniques.
- Perfect your lumbopelvic quality of motion.
- Determine your ability to maintain a neutral spine (throughout different movements) with a bodyweight and under-load assessment.
Avoid direct spinal compression. This refers to any exercise that involves placing weight on top of the spine, i.e., a high or lower bar position. Instead, keep the weights below the site of injury. This will decrease the risk of aggravating your lower back while also preventing re-injury.
Incorporate resistance techniques. The bottom position of most lower body movements (i.e., squats, deadlifts, etc.) places the lumbar spine at its most vulnerable position for injury. Maintain strength while recovering from an injury with the use of chains or resistance bands, both of which will provide a much-needed “deload” at the bottom of the motion.
Increase reps and sets. To maintain training goals while compensating for the injury, we recommend increasing the volume of your training sessions by adding both sets and reps for each movement.
Train the Right Way at Driven Fit + Sponaugle Wellness Studio
At Driven Fit + Sponaugle, we are here to help you achieve your fitness goals through training, massage therapy, and chiropractic care. To learn more, please call (813) 440-3016.
