Training Issues: Back Pain

Training hard makes you better.  Plain and simple.  Training smart also works as well.  The two go hand and hand to make the saying, “No pain no gain” a little easier to deal with.  However, injuries do occur from training and it can be frustrating.  This just happened recently to me and my back is making me pay for lifting the wrong way.  Although, I should have known better, it is an opportunity for me to look at back injuries.  Stephan Roncada and most recently, Davi Millsaps and Josh Hill, have all had back pain to deal with.  It can make the easiest tasks a tough challenge.

Most of the time, when you have back pain, it is due to some distortion of the spine.  It is divided up into the three sections: cervical, thoracic and lumbar.  Cervical vertebra make up your neck, thoracic is your mid back and lumbar is your lower back.  The vertebrae are formed so they stack on top of one another and is held together by muscle fibers and ligaments.  When either the muscles or ligaments are stretched, torn and ruptured, it produces the distortion of the spine.  In addition, when the vertebrae move, this is referred to as a slipped disk.  This causes the nerves in the spine to get pinched or aggravated.

When performing strength training exercises like dead lifts, bench press or barbell rows, it is important to keep your back straight.  When you arch your back, the spine is compressing itself as it curves.  As it curves, the force strains the muscles and pinches the nerves in your back.  That’s why they say to lift with your legs, not your back.

The hardest thing for me, or any younger person, is to rest.  Any kind of inflammation will subside and give your back a chance to recover.  It is like recovering from any kind of hard training; your body needs to repair and rebuild itself.  Once most of the pain is gone, you can begin to do some light stretching.  The traditional toe touches are great from lower back injuries.  The hamstrings can get tight and pull on the lower back muscles, causing a stiff and painful back.  Hip twists help tremendously, allowing the spine to slowly warm up and get your back aligned.  Remember, give it some time and your body will eventually fix the problem.  Do some light stretching and you should be good in a few days.

Posted on Apr 09 2010, under Training | 1 Comment »

One Response to “Training Issues: Back Pain”

  1. good article, Glad I NEVER HAVE BACK PAIN!!!!

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