Sports Injuries | 6 Oct 2023
Do you find your grip a limiting factor in the gym?
Low back pain is very common in both the athletic and non athletic population. There is a common belief that weightlifting causes major back injury in those who lift. Interestingly enough, injury rates in weightlifters are actually much less than those of contact sports; however, the low back is a common area of pain for weightlifters and accounts for 23-53% of reported pain during the sport. The most common moves resulting in low back pain are the squat or deadlift. A reason for this may be because as the body has to lean forward with load placed on the spine, the compression forces increase and the low back muscles have to work harder to counter this forward lean.
It is important to note that weightlifting itself is not unsafe and actually has many benefits for all age groups, fitness levels, and is especially important for women as they age and undergo hormonal changes that can affect their bone density. Injury can also occur in anyone at any time, even the most fit and self-aware individual. The key in preventing injury is HOW the movement is being performed and the volume or load being placed on the body. Flawed movement patterns can put stress on the muscles and joints of the spine. The two most common injuries diagnosed are muscle strains or disc herniations. We now also have the adolescent and young adult population who are engaging in weightlifting and it is key to help them understand proper methods of lifting to prevent injury.
Symptom presentation:
- May be localized low back pain (44% of injuries)
- May have radiating pain down buttock and leg (54% of injuries)
- May be more painful moving in one direction over another
In addition to physical pain, there is also an affect on the well-being of the athlete psychologically. When the athlete is not able to lift at a level they are used to or working towards it can be mentally challenging to accept. Athletes may deal with symptoms of depression as it may affect their goals, work and social lives.
In addition to physical pain, there is also an affect on the well-being of the athlete psychologically. When the athlete is not able to lift at a level they are used to or working towards it can be mentally challenging to accept. Athletes may deal with symptoms of depression as it may affect their goals, work and social lives. This does not mean that complete stopping of the sport needs to occur (unless there is severe structural injury) but rather modify the intensity, work through the injury and rehabilitate with proper guidance from a Physical Therapist specialized in teaching and monitoring proper weightlifting movements and modifications to get the body back to a healthy state to lift “normal” again.
Try the following flow 2-3 times per week if you’re experiencing back pain while weightlifting.
And once you’re feeling pain free in your lifts, try this next flow and incorporate it into your warm-ups before your heavy lifting days.
Rehabilitating through a weightlifting injury is highly specific to each individual. Identifying any mobility or strength restrictions and faulty movement patterns as well as addressing the volume and load is essential. There are many modifications that can be made to safely progress back into a lifting routine. Proper warm up prior to lifting is often overlooked and needs to be implemented every time. The good news is the majority of athletes are able to recover with conservative methods.
About the Author
Dr. Saini has 9 years of experience working with a variety of patients from young athletes to film/tv stunt performers. Her specialties are in orthopedics, vestibular/concussion rehabilitation, and post cancer rehab. She also goes on U.S. tours with Broadway shows as the sole physical therapist for performers/crew. Dr. Saini earned her Bachelor of Science in Exercise Physiology from University of California, Davis. She went on to earn her Doctorate of Physical Therapy from University of California, San Francisco.