Hey Reader,
This week, I am revealing the strategies I used to bounce back from a serious lower back injury six years ago.
I herniate my L4-L5 disc, and it couldn't stand for three days.
Let alone train CrossFit with any intensity.
I truly thought my training days were over, and I would have to deal with "a bad back" for the rest of my life.
You might be thinking the same thing.
But that could not have been further from the truth.
The strategies below helped me bounce back from injury quickly and keep back pain at bay.
So that I can keep training hard and set new PRs.
Check them out below!
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
Deep Dive
How to Prevent and Manage Lower Back Pain in CrossFit
If you've ever felt discomfort in your lower back after a tough WOD, you're not alone.
โAccording to this study, lower back pain is one of the most common complaints in CrossFit.
I know because six years ago I herniated my L4-L5 disc and had so much pain I needed to army crawl into my house.
But with the principles I outline below, I was able to rehab my back to 100% and now deadlift, snatch, clean etc.
Without pain or fear of re-injury.
Here are the main causes of lower back pain in CrossFit:
Programming errors: Repeating similar movements too frequently or without enough recovery can overload your lower back.
Insufficient lower back strength: If your lower back muscles arenโt strong enough to support the workload, you're more likely to experience pain.
Mobility limitations: Tight hips and a stiff upper back force your lower back to compensate, increasing the risk of injury.
How To Prevent Lower Back Pain In CrossFit
Proper Programming
One of the most important steps in preventing lower back pain is ensuring that your programming includes variety and appropriate rest between sessions.
By switching up your workouts and avoiding repetitive movements day to day, you're giving your lower back a chance to recover.
Overloading the same muscle groups or movement patterns on consecutive days can lead to fatigue and increase the risk of injury.
Key Tip: Avoid programming exercises that heavily target your lower back on back-to-back days.
Manage your training fatigue by including lighter or recovery-focused sessions throughout the week.
Strengthen Your Core and Lower Back
Building strength in your core and lower back is crucial to maintaining stability and reducing injury risk.
Movements like deadlifts, squats, reverse hypers, and plank variations are excellent for targeting these areas.
Strengthening these muscles will better equip you to handle the heavy lifts and dynamic movements of CrossFit.
Key Movements: Deadlifts, back squats, reverse hypers, and planks.
When your core and lower back are strong, you're more likely to maintain good posture and reduce strain on your spine, helping you avoid nagging lower back issues.
Improving Your Mobility
Addressing mobility limitations is key to preventing lower back pain.
Tight hips, a stiff upper back, and restricted posterior chain movement can all lead to poor mechanics and issues with your lower back during workouts.
Improving your mobility in these areas allows you to move more efficiently, reducing stiffness and discomfort.
Key Focus: Incorporate dynamic stretches that target your hips, upper back, and posterior chain.
This will help you avoid compensatory movements in training and reduce tension around your lower back.
Optimize Your Lifting Technique
Even though poor form isn't always the direct cause of pain, improving efficiency in your technique can help prevent overuse injuries.
Working with a CrossFit coach or focusing on refining your movement patterns can help you avoid common technique pitfalls.
Donโt be afraid to record your movement and analyze where you can improve.
Important Exercises: Deadlifts, squats, and Olympic lifts.
Consider my personalized coaching program, the 1:1 Pain-Free Performance Program, to ensure you're moving correctly and minimizing the risk of injury.
Gradual Progression
Gradually increasing the intensity allows your muscles and joints to build the necessary strength and resilience.
This allows for time to adapt to the increasing demands of CrossFit.
Jumping to higher weights or increasing volume too quickly can overload your lower back and lead to injury.
Tip: Limit increases in weight or volume to no more than 10% per week to help your body adapt and stay injury-free.
Management Techniques for Lower Back Pain
Rest and Active Recovery
If you're experiencing lower back pain, avoiding movements that aggravate the issue temporarily is important.
However, that doesnโt mean you need to stop training entirely.
You can continue working on movements that don't cause pain and train those areas as intensely as possible.
This approach allows you to maintain your fitness while giving your lower back the rest it needs.
Key Tip: Focus on upper body, core, and aerobic exercises, as well as any lower body movements that donโt aggravate your back.
Techniques like eccentric training, pauses, and modified range of motion reps can also help you keep training.
Stretching and Mobility Work
Incorporating specific stretches and mobility exercises can help maintain or improve spine and hip flexibility, reducing tension in the lower back and surrounding areas.
Targeting key muscles and joints ensures your body remains mobile, which is essential for pain management and injury prevention.
Key Stretches: Piriformis stretch, hip flexor stretch, cat-cow pose, childโs pose, and Hip CARs.
Pro Tip: To alleviate excess strain on your lower spine, use a joint-by-joint approach, focusing on improving mobility in the joints above (thoracic spine) and below (hips) the lower back.
Core Stabilization Exercises
Strengthening your core is essential for supporting your lower back.
Focus on specific exercises that target both deep and superficial core muscles, which are crucial for spinal stability.
These exercises will not only help manage lower back pain but also prevent future injuries by providing better support during CrossFit workouts.
Key Exercises: Bird-dogs, dead bugs, plank variations, Sorenson holds, and Pallof presses.
Work With a Physical Therapist
If your lower back pain persists, working with a physical therapist who understands the demands of CrossFit is key.
They can provide personalized rehabilitation and treatment, including manual therapy, corrective exercises, and movement assessments, to address the root causes of your pain and help you return to pain-free training.
Wrapping Up On Low Back Pain in CrossFit
Preventing and managing lower back pain is crucial for long-term success in CrossFit.
While the approaches are similar, prevention aims to avoid injury, and management focuses on recovery.
By addressing both, you can continue to train effectively and bounce back ASAP if back pain gets in your way.
Remember to listen to your body and consult a professional if pain persists or worsens.
If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!
Read more about pack pain prevention strategies for CrossFit (LINK)
This Week's Training
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Day 1 - 10/14/2024
A) Strict Chest To Bar - 20X1; 3 x 6-8; rest 2โ between sets (bands and weight as needed)
B1) Alternating Dumbbell Press- 20X1; 3 x 8e; rest 1โ and move to B2
B2) Pendlay Row - 30X1; 3 x 10; rest 1โ and move to B3
B3) Double Unders + Toes To Bar - 3 x 20 + 8 reps; rest 1โ and move to B1
C) MAP 6 Mixed Modal Work
2 sets; rest 3:00
5 Min AMRAP
25 Cal Row
12 Hang Power Cleans 135/95#
*Sub rower for ski erg if no rower
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Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!
This week's Blog Post
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The Best CrossFit Bike For Any Box or Home Gym
In this guide, weโll dive into five of the most popular air bikes on the market, with each one offering distinct features and advantages.
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Before you go, here's how I can help you
1:1 Pain-Free Performance Program
My flagship 1:1 program is designed to eliminate your joint pain while elevating your CrossFit performance in less than 12 weeks without overhauling your training or missing time in the gym for rehab.
Book your free consultation - (LINK)
Bulletproof Training Program PRO
An upgraded version of the Free Bullet Proof Training Program (above) designed to help you increase your performance, develop your physique, and optimize your movement so that you feel great inside and outside the gym.
The PRO version comes with nutrition coaching, lifestyle coaching, demo videos, progress tracking, weekly progress check-ins, and all of my other paid resources!
30-day free trial only $7 - (LINK)
Book A Movement Screen
A 45-minute 1:1 movement screen to identify the root cause of your aches and pains.
This movement screen is the exact same one performed in my 1:1 Pain-Free Performance Program.
Book a virtual movement screen, and If we decide to work together to fix what we find, your movement screen is 100% free!
If not, youโll have the answers you need to reach your goals.
*Discount already applied*
Book Your Movement Screen Today! (LINK)
Talk to you soon, Reader
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Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN
Physical Therapist | Remote Fitness Coach
P.S. Want to eliminate pain while enhancing your CrossFit performance? Click (HERE) for a free consultation!
P.P.S. Get on the waitlist to be notified about the release of the new joint protocols! (HERE)
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