MotionPlus Monday: Your sore Low back
Do you get low back pain while lifting? The next question is are you accessorising enough? I always recommend when accessorising, every hour of CrossFit/training is worth one hour of accessory work. Low back injuries from weightlifting and gym based training in New Zealand last year cost ACC $9,952,240. That works out roughly at just under 40,000 logged ACC claims in New Zealand. Ask yourself, why should you become one of the 40,000. Injury prevention in your weight lifting and gym based training could help prevent this. However, before we can talk about the injury prevention, let's discuss the anatomy.
Anatomy of the low back
The lumbar spine (low back), is made up of bones, muscles, ligaments, tendons, disc and joints. All these structures work in unison together, to form the low back.
The muscles of the low back
Psoas Major
Intertransversarii Lateralis
Quadratus Lumborum
Interspinales
Intertransversarii Mediales
Multifidus
Longissimus Lumborum
Iliocostalis Lumborum
These muscles all have their specific roles in the body, and in CrossFit, they help with movement and stability of the spine during barbell workouts and gymnastic movements.
The important stuff.
Although, your low back might be the problem aka 'the symptom'. The problem a lot of the time lays lower (the pelvis and the connections) or comes from further above (Thoracic spine). Giving these exercises are beneficial for your low back, however, it is also very important that you work the areas below and above.
Mobilisation
Mobilisation of the low back with a tennis ball or a lacrosse ball can always give some good relief of tightness and sometimes even pain in at the low back. However, you do have to be careful when placing the ball into the low back. I recommend placing the ball on the ground than laying on your side and rolling onto the ball. The ball should be in the side of the back where all the muscle is. This muscle that you will be primarily working is one of the major muscles called Quadratus Lumborum. Once as you are lying upon this ball you can utilise levers such as bending your leg towards your chest and rotating your leg around in circles. This will promote further benefits for your low back.
Planks
Adding planks into your accessory work can be an effective way to add stability. Increasing the stability with help with your potential to lift more reps and heavier weights. There are a variety of planks, from your typical plank, to your side lying plank while adding abduction of your leg (lifting one leg away from the other), to stirring the pot. This plank requires a swiss ball in front of you and you have both your elbows in contact with the ball. You will rotate your arms around in a circular motion, clockwise and anticlockwise. All these planks will be of great benefit.
Backwards lunges
Backwards lunges are another really good strengthening exercises for the gluteal muscles and the low back muscles. If you are unfamiliar with lunges, what is involved is standing with your feet shoulder-width apart. Then with one leg, you are going to step backwards, then with that same leg, you are going to go into a kneeling position so that your knee touches the ground. The other leg will have a 90-degree angle at the ankle, a 90-degree angle at the knee and a 90-degree angle at the hip. To add an extra strengthening component you can hold two dumbbells at your side, or a barbell in a front rank position or on your shoulders. If you are comfortable in an overhead position you can do the lunges with dumbbells or a barbell in an overhead position. Alternative to the barbell or dumbells you can use a wall ball and do some light rotates while you lunges. The reason I like rotations is because in crossfit there is no rotational movements.
For further readings about how you can influence your low back, click the "learn more" because the hamstring muscle group have an influential factor with your low back.
If pain persist seek help from your healthcare professional
Take home message
Don't become another stat