Managing Lower Back Pain in CrossFit: Causes and Strategies
Lower back pain is a common issue among many CrossFit athletes, often hindering performance and progress. We see this as one of the top reasons why a CrossFitter may come to see us in our clinic. Understanding the causes and adopting effective strategies can help manage and prevent this condition from occuring. Read on to learn common causes and strategies to manage and prevent lower back pain in CrossFit!
Common Causes of Lower Back Pain in CrossFit
1. Poor Lifting Technique: Improper form during lifts such as deadlifts, squats, and cleans can place excessive stress on the lower back. Rounding the back - changing spinal position without a proper brace - or lifting with an uneven load distribution can lead to strain and injury. Poor lifting technique also includes athletes that may try to bite more than they can chew during a lift which may cause them to sacrifice form.
2. Weak Core and Back Muscles: The core and back stabilizes the spine during dynamic movements. A weak mid-section can result in lack of stability when preforming lifts that require dynamic movements of the arms and legs. This can then lead to increased strain on the lower back during intense workouts.
3. Overtraining: High-intensity workouts without adequate rest and recovery can lead to muscle fatigue and overuse injuries, including lower back pain.
4. Limited Hip Mobility: Tight hip flexors and hamstrings can cause compensatory movements in the lower back, leading to pain and injury. Additionally, limited hip internal rotation and tight adductors can affect squat depth and optimal positioning during many movements in CrossFit.
5. Previous Injuries: Previous and existing injuries, if not properly rehabilitated, can predispose athletes to recurring lower back pain, as compensatory patterns develop in addition to potential weakness.
Strategies for Managing and Preventing Lower Back Pain
1. Utilize Proper Lifting Technique:
Prioritizing Form Over Load: When in doubt, it is best to prioritize better technique and form over increasing weight. Until you can maintain good technique, it is best to stay at a reasonable weight before trying to hit that Rx weight.
Maintain a Neutral Spine: Keep your spine in a neutral position during lifts to distribute the load evenly and maintain a good brace. Some rounding of the back can be okay while lifting, but we don’t want the back to change position while under heavy load.
Engage the Core: Before lifting, engage your core muscles to provide stability to the spine. Imagine your core like a soda can, we want a 360 degree brace happening. Think about expanding in all directions and not just anteriorly.
Use Your Legs: Focus on using your legs to lift rather than your back. This reduces strain on the lower back.
2. Strengthening the Back and Core: These exercises can be supportive of a healthy back.
Forward and Chinese Planks: Hold a forward plank position - either on your elbows or hands, ensuring your body is in a straight line and your muscles are active. For the Chinese plank - position yourself across two platforms, engage your glutes and thighs and maintain a straight line. Start with 30 seconds and gradually increase the duration. For the Chinese plank you can then add load by adding plates on your stomach.
Birddog Row: Position yourself on a bench in the bird dog position. Maintain an opposite arm to leg position, and perform a single arm row, while maintaining your leg extended. Start with 3 x 8-10 reps and gradually increase the load.
Dead Bug: Lie on your back, extend your arms and legs in the air, and alternate lowering the opposite arm and leg while keeping the lower back pressed into the floor with your core braced and active.
Hollow Hold: Lay flat on your back with your arms extended overhead and your legs straight out. Engage your core by lifting your shoulders and legs off the ground, creating a slight curve in your body that resembles a hollowed-out boat. It's important to keep your lower back pressed into the floor to maintain proper form. For beginners, modifications can include bending the knees and bringing them closer to the chest or keeping the arms by the sides.
3. Improving Mobility:
Hip Flexor Stretch: Kneel on one knee, push your hips forward while engaging the glute of the knee that is on the floor to the hip flexors. Hold for 30 seconds on each side.
Adductor Mobility: Start by kneeling on one leg with your other leg propped to the side, shift the weight of your arm onto the leg that is to the side and drive the knee out, you should feel the stretch in the inner thigh. Perform for 90 seconds each side.
Hip Internal and External Rotation Mobility: Start in a side sit position, work to transition to the other direction. You can progress into the back leg lifting off the ground. Perform 2 x 8 reps on both sides holding 3-5 seconds in each position.
For individualized mobility programming tailored towards your needs, consult a physical therapist who can assess your limitations.
4. Adequate Rest and Recovery
Rest Days: Incorporate rest days into your training schedule to allow muscles to recover and prevent overuse injuries.
Sleep: Aim for 7-9 hours of quality sleep per night to support muscle recovery and overall health. Check out our FREE PDF handout on sleep hygiene with tips for better sleep.
Active Recovery: Engage in low-intensity activities like walking, swimming, or yoga on rest days to promote blood flow and recovery. It can be great to incorporate some Zone 2 cardio training that is generally 60-70% of your maximum heart rate which has been shown to improve recovery.
5. Addressing Previous Injuries
Appropriate Rehabilitation: One of the largest predictors of injury is a previous injury to that area. Appropriately rehabilitating an injury, prior to full return to activity will make a large difference in future injuries. Seek professional help to properly rehabilitate previous injuries. A physical therapist can provide tailored exercises and treatments.
Gradual Progression: Avoid rushing back into high-intensity workouts after an injury. Gradually increase the intensity and volume of your training, while keeping pain low and tolerable.
6. Modification of CrossFit Lifts and Proper Scaling
Positioning Swaps (ie: High bar back squat): Changing your back squat position from a low bar squat to a high bar squat can help take pressure off of your back and will put you in a more upright position.
Scaling: While performing CrossFit movements and WODs, you want to ensure your pain is low during the movement. If you are experiencing pain > 3-4/10 during a movement, you are likely not ready to perform that movement in a workout. Talk to your coach or physical therapist about an appropriate scale for the movement, reduce the load, or reduce the sets to keep pain tolerable. If you do not scale properly, it will be much harder to heal the injured area.
Lower back pain can be a significant obstacle for CrossFit athletes, but with proper techniques and preventive measures it can be managed and often eliminated. Focus on maintaining good form, strengthening your core, improving mobility, and allowing adequate recovery. By addressing these areas, you can reduce the risk of lower back pain and enhance your overall performance.
Take your lower back pain seriously and consult a physical therapist if needed. Ensure you modify your load, reps, or the movement if you are experiencing pain with the movement. Prioritizing your spinal health is essential for long-term success in CrossFit. Remember, a strong back is the foundation of a strong athlete.
Dr. Tessa Kothe, PT, DPT
If you're struggling with lower back pain or want personalized advice, reach out to our physical therapy experts for a free consultation today!
