Weightlifting is great way to build muscle mass and improve performance. Working the major lifts such as squats, deadlifts, overhead press and bench press directly translates into generating power and strength make them an integral part of training for athletes at any level in addition to weekend warriors.
While lifting weights can help prevent injury by building strength, it is also not uncommon for people to experience low back pain from training these lifts. This is something we very commonly treat in physical therapy and specialize in helping athletes overcome low back injuries so they can continue training.
How Do These Strains Happen, and What are the Symptoms?
Lumbar muscle strains can occur for various reasons, but most often they occur due to postural changes and muscular imbalance.
When performing lifts like squats and deadlifts, incorrect positioning of the low back can put increased strain on the low back muscles which can lead to a strain. Excessive arching of the back and forward tilting of the pelvis are examples of postural changes that may lead to excessive strain on the lower back muscles.
Additionally, having tightness and / or weakness in other muscles can result in the low back muscles having to overwork complete lifts.
Common Muscular Imbalance Patterns
The most common pattern I see as a physical therapist
is when folks are underusing their hamstrings and lower
abdominals. The hamstrings are an integral part of pelvic
stability as they attach onto the sits bones.
When the hamstrings are not providing stability to the pelvis to keep it in an neutral position the pelvis tends to tilt forward and
the low back arches, thus putting more stress on the small low back muscles.
The lower abdominals then provide support to the pelvis from the front, any many times people don’t really know how to engage these correctly. I frequently see patients overusing their upper abdominals and underusing their lower abdominals.
Below are common symptoms of low back strains
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Sudden or quickly appearing pain that is found in the low back
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Tenderness or soreness which is exaggerated by movement
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Muscle spasms
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Difficulty bending over or standing up
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Pain with sitting or walking for extended periods
What Can You Do to Help Limit Lumbar Strains While Lifting?
When considering how to decrease the chance of a lumbar muscle strain, It is important to address the factors mentioned above through exercise. The following exercises are a great addition to your pre-lift routine as they promote optimal posture and stimulate all the muscles necessary.
Staggered Stance RDL
This exercise helps to warm up the glutes & hamstrings while providing a stretch. If this is painful, try doing it without a weight.
Deadbug
Ensure that your lower back stays flat on the ground. If you can’t maintain contact on the ground while moving arms and legs, try only moving the arms or only moving the legs.
Active Hamstring Stretch
This is a great exercise to stretch the hamstrings while also activating them!
In summary, low back muscles strains are a common injury, but one you don’t have to live with! If none of the exercises above feel good, you may need to start with gentle walking or biking to help calm down your pain and re-try the exercises once you are feeling better!
If the pain persists, seeking help from a knowledgable professional will ensure you uncover the root cause of your pain and make sure you are working on the right exercises.
Tired of dealing with low back pain with lifting? Contact us today to get started on your journey to being pain free!
“Images used with permission from Pelvic Guru®, LLC www.pelvicglobal.com”
