Top 5 Strategies for Reducing Lower Back Pain in Athletes and Weightlifters

As a veteran, and a competitive athlete the majority of my life, I've had my share of back pain. My lumbar would flair up in the middle of long workouts due to the extremes that I would push my body in order to prepare for war or my sport. I have done everything under the sun in order to keep my back healthy and pain free. One of the keys I found to addressing and preventing back pain lies in understanding the details of spinal movements in relation to executing athletic movements.

Our spine is made up of different parts (cervical, thoracic, lumber, sacrum and coccyx) and each part has its own special job. To really understand how to deal with back pain, we need to know about the idea of "regional interdependence." This means that the different parts of our spine and hips are connected, and if one part isn't working right, it can cause problems for the other parts. Focusing your efforts on one area rarely works. A good strategy for alleviating back pain involves the entire spine as well as the rest of the body. This idea will be at the foundation of my top 5 strategies for reducing lower back pain.

1. Strengthen Your Core Muscles

A strong core is crucial for supporting your lower back and preventing injury. Always remember as an athlete your power starts with the core and ends with the extremities. If your core is not strong and in correct position, your limbs cannot do their job optimally. This leads to loss of mechanical efficiency and a poor athletic performance that often produces back pain.

Start with basic core-strengthening exercises, such as:

• Planks
• Side planks
• Bridges
• Back extensions
• Sit-ups
• Pallof presses

Then choose full body strength training movements (cleans, snatches, deadlifts, squats, etc.) that rely on free weights rather than machines, to enhance your core strength to its max.

2. Prioritize Optimal Technique

Whether you're lifting weights or performing athletic movements, correct form is essential. Work with a professional coach or physical therapist to ensure you're using proper technique and reducing unnecessary strain on your lower back.

The general rule is almost all movements should be performed with a neutral spine with rare exceptions like Atlas Stone lifting. Your techniques need to allow you to maintain a rigid neutral spine, rather than over extending or flexing during an exercise.

Practice these bracing exercises to get a feel for good spinal position:

1. Supine bracing: Lie on your back with knees bent and feet flat on the floor. Inhale deeply, then exhale while tightening your abdominal muscles. Maintain this tension as you breathe normally.
2. Standing bracing: Stand with your feet shoulder-width apart, knees slightly bent. Brace your core as in the supine position, and maintain this tension throughout your daily activities.

3. Maintain Flexibility

Incorporating a comprehensive stretching protocol into your routine is vital for maintaining flexibility and range of motion. This can help alleviate tension and minimize lower back pain. Follow the stretching protocol below, targeting key muscle groups that can contribute to lower back discomfort:

• Hamstring Stretch
• Hip Flexor Stretch
• Piriformis Stretch
• Lumbar Rotation Stretch
• Cat-Cow Stretch

Include these stretches in your routine to help target the muscles most commonly associated with lower back pain. Consistent practice will improve flexibility, decrease tension, and minimize discomfort in your lower back.

4. Warm Up and Cool Down

A comprehensive warm-up and cool down protocol is essential for preparing your body for exercise and reducing the risk of lower back pain. By increasing blood flow and body temperature, you'll enhance muscle elasticity and joint mobility. After your workout, cool down with static stretches and deep breathing exercises.

Follow the general warm-up protocol below before engaging in any physical activity:

• Light Aerobic Activity (5-10 minutes)
• Dynamic Stretching (5-10 minutes)
• Sports-Specific Drills (5-10 minutes)
• Foam Rolling (Optional, 5 minutes)

After completing your warm-up, proceed with your planned workout, and be sure to cool down afterward. Cool down with 5-10 minutes of low-intensity aerobic activity, such as walking or jogging, followed by static stretching for all major muscle groups. Hold each stretch for 20-30 seconds, focusing on deep breathing and relaxation.

5. Incorporate Rest and Recovery

Adequate rest and recovery are vital for reducing lower back pain and preventing injuries. Schedule regular rest days, two to three per week. Engage in active recovery exercises (any activity at low intensity) and stretches. Active recovery sessions are a great way to promote muscle recovery, enhance overall mobility, and maintain fitness levels without adding additional strain to the body. These sessions typically involve low-intensity exercises that increase blood flow, stimulate the lymphatic system, and help flush out metabolic waste products. Here are some examples of active recovery exercises to include in your session:

• Light Aerobic Activity
• Yoga
• Dynamic Stretching
• Mobility Drills
• Foam Rolling or Self-Myofascial Release
• Light Resistance Training

An active recovery session can be tailored to your preferences and needs, with the primary goal being to aid in recovery without causing additional stress or fatigue. Mix and match the examples provided above to create a balanced and effective active recovery session that helps you bounce back from your regular workouts.

By following these expert-recommended strategies, you can effectively reduce lower back pain and continue to excel in your athletic and weightlifting pursuits. Always remember that your body is your most valuable asset – take care of it, and it will take care of you.