A gymnasts guide to lower back pain
Are you a gymnast who has lower back pain? Did the pain come on over time without an incident? Is the pain more pinchy and sharp when bending backwards? If so, this blog post is for you! Like many other sports that involve a lot of repeated back extension, gymnasts can be prone to lower back pain. This lower back pain can be related to many contributing factors. A medical professional (i.e. physiotherapist or chiropractor) will be able to perform a proper assessment and formulate an understanding as to what the main cause of your back pain is. A gymnast’s lower back pain, in my experience, is commonly caused by a HYPERmobile vertebral segment.
What is a HYPERmobile vertebral segment?
Each vertebra in your lower/lumbar spine forms a joint with its immediate vertebra above and below. Like any other joint in your body, these joints were made to move allowing us to perform all the activities that we love. The spine was made to move into a variety of ranges; however, there is a catch and that is the SAID principle. The SAID principle is important in understanding why and how the body adapts. This principle explains how the human body will respond and adapt according to the specific stresses/demands that it is placed under. For example, if one is to embrace the couch potato lifestyle, they will turn into a potato. Figuratively, but not literally. Their body will learn to perfect the art of relaxation and adapt to those traits that are conducive to this activity. The same thing occurs when considering the mobility at a vertebral segment. If a segment is stressed to perform a movement repeatedly into its end range, the SAID principle states that the segment will adapt to meet these demands. This means that a particular vertebral segment can have increased mobility, or HYPERmobility, compared to its counterparts.
Is a HYPERmobility a good or bad thing?
Having joint mobility is a good thing in general, however developing a HYPERmobility without sufficient strength and motor control can be dangerous. Taking a joint to its end range repeatedly can put a lot of undue stress on supporting ligaments and structures. This repeated stress can lead to ligamentous sprains, inflammation, pain, and even bony injuries. Specific to repeated lower/lumbar extension, a condition called a spondylolysis and/or spondylolisthesis can occur. All of these conditions listed can lead to lower back pain. Developing joint mobility with proper motor control should be the goals.
Why are HYPERmobile vertebral segments common among gymnasts?
Lower/lumbar HYPERmobilities are common amongst gymnasts due to the nature of their sport. The skills performed in this sport require a lot of repeated extreme extension (or “back bending”). In order to master a skill, that skill and its progressions must be repeated over and over again. The repetitive nature into lower/lumbar extension can lead to this HYPERmobility. .
What can I do to prevent HYPERmobile vertebral segments from being an issue?
It is important to know that the human body will always take the path of least resistance. Meaning that if a particular segment in your back is HYPERmobile, and the joints above and below are stiffer with less mobility, then the body will continue to primarily move through the HYPERmobile segment. This is a vicious cycle that continues unless the root issue is addressed. It is essential in the sport of gymnastics to assess what joint ranges are required to perform a skill with proper technique. In doing so, you will be able to determine which joints are moving well and which are stiff. Typically those gymnasts who suffer from lower back pain lack sufficient shoulder mobility to perform skills with extreme extension. As a result, the lower back “picks up the slack” and the body will move more through the spinal segment which essentially leads to HYPERmobility. In these circumstances, addressing shoulder mobility will be the essential component in addressing the lower back pain.
Hopefully this provides you with some information and insight. It is important to note that this is only one of many reasons why a gymnast could have lower back pain. The next step would be to book an appointment with a medical profession, like a physiotherapist or a chiropractor, in order to determine the root cause of pain. Feel free to contact us or book an online appointment if this sounds like you!
Lewis Anderson
Hi there, my name is Lewis! I am one of the physiotherapists here at Movement First Physio and I cannot wait to help you along your journey; whether it be your road to recovery or your path to enhanced performance. My goal is to have you fall in love with movement. Read More →