Training with back pain may only require a simple modification

Back pain is a prevalent and debilitating condition affecting a significant portion of the global population. Studies indicate that more than 70% of individuals will experience back pain at some point. The diverse ways back pain can manifest make it a complex challenge for patients and physical therapists. However, physical therapy is an effective way to alleviate and manage this common ailment without surgery.

Practitioners often encounter many symptoms and triggers when treating patients with back pain through physical therapy. One remarkable aspect of this approach is that patients, particularly physically active ones, are keenly attuned to the movements that provoke their pain. Two common movements that often exacerbate back pain are deadlifts and squats, both of which are integral to various exercise routines.

Deadlifts, which involve bending at the hips to lift objects from the ground, are notorious for triggering back pain in many individuals. This movement positions the spine horizontally relative to the ground, subjecting it to significant shearing forces. Shearing force is the mechanical stress that results from one vertebra wanting to move forward or backward relative to the one above or below it. For people with back pain, deadlifts can intensify the discomfort due to the stress placed on the spine during this movement.

Squatting is another common exercise that can exacerbate back pain, especially when performed with resistance, such as lifting weights. Unlike deadlifts, squats require a vertical orientation of the spine, leading to increased vertical compression against gravity. This added pressure can be a source of pain for many individuals suffering from back issues.

If you experience back pain, it’s essential to consider the specific movements that trigger your discomfort. Is your pain more pronounced when lifting objects from the floor or when engaging in squatting exercises with added resistance? This distinction can help guide your approach to managing and alleviating your back pain.

If deadlifting worsens your back pain, temporarily replace this exercise with squatting variations in your training program. While this isn’t a permanent solution, it can help you find relief from pain while addressing the underlying causes of your discomfort. Physical therapy can be instrumental in guiding you through these modifications and ensuring you perform the exercises correctly and safely.

Conversely, if your pain intensifies during squatting exercises with resistance, consider switching to single-leg squat variations as an alternative to traditional double-leg squats. Again, this approach is not meant to be a permanent solution but can provide temporary relief while targeting the root cause of your pain.

Consider contacting a qualified physical therapist for comprehensive support in addressing the root causes of your back pain. These professionals have the knowledge and expertise to develop personalized treatment plans tailored to your specific condition and needs. With the guidance of a physical therapist, you can work towards a long-term solution to your back pain, improving your overall quality of life and well-being.

Back pain is a common and multifaceted issue that affects many individuals. Physical therapy offers valuable solutions for managing and alleviating back pain by addressing the specific movements that trigger discomfort. Whether it’s deadlifts or squats, modifying your exercise routine with the guidance of a physical therapist can help you find relief while tackling the root causes of your pain. Don’t hesitate to seek professional assistance in your journey towards a pain-free and healthier back. Contact us for help with your back pain today!

Physical therapy for back pain often requires only 1 simple modification

Back pain remains as one of the leading causes of disability worldwide and according to research, over 70% of people will experience back pain at some point in their lives and likely require back pain physical therapy.

When back pain is measured among such a large number of people, it is impossible for each person to specify the different ways in which their back pain presents.

When treating physical therapy patients with back pain, we see this pain present in many different ways. Since we treat such active people, our patients are very aware of the different movements that elicit their symptoms.

Many times, picking objects off the floor, aka deadlifts, produce their back pain. During these movements, the body bends over by folding at the hips. This moves the spine into a position that is horizontal relative to the ground, resulting in more shearing forces within the spine. Shearing force is the force of one vertebra wanting to move forward or backward relative to the one above or below it.

For many others, squatting movements are problematic, specifically when squatting with resistance (such as when lifting weights). When squatting the spine is vertically oriented (compared to a deadlift) resulting in more vertical compression against gravity.

Do you have back pain? If so, is it worse when picking things up off the ground or when squatting with resistance?

If it is worse when picking things up off the floor, aka deadlifting, you may want to consider replacing deadlift exercises with squatting variations within your performance training program. While this should not be a permanent solution, it can help you get out of pain while addressing the root causes of the issue in physical therapy.

If your pain worsens when squatting with resistance, you may want to consider switching to more single leg squatting variations in place of double leg squats. Once again, this should not be a permanent solution (although single leg exercises are awesome!), however it can help you get out of pain while addressing the root cause of your pain.

For help addressing the root cause of your pain, contact us!

Home exercises to kickstart your training routine

When the COVID-19 pandemic began, I found myself feeling stressed and anxious. To make matters worse, old aches and pains started to resurface.

I had stopped prioritizing my fitness routine, which led to a more sedentary lifestyle than usual. The combination of stress and reduced physical activity caused my old college back injury to flare up slightly.

This experience was a powerful reminder of the importance of self-care.

Now, I make sure to prioritize my morning routine, which includes meditation, journaling, and—most importantly, for me—exercise.

While I do enjoy an intense workout, many days I simply opt for a long walk followed by 10-15 minutes of light, continuous movement using just my body weight.

My back feels great, and most importantly, I’m experiencing the physical and mental health benefits that come from regular exercise.

However, I recognize that what works for me might not work for everyone. Your self-care routine should be tailored to you. What activities help you feel and function at your best?

Even though our routines may differ, a variation of physical activity is often beneficial. I won’t dive into the science here, but if you’re interested, I’d be happy to share more!

Here are three exercises you can try at home. They’re great for anyone dealing with a cranky lower back, looking to feel better, or wanting to improve their fitness:

– Heels Elevated Goblet Squat (no weights at home? No problem! Just use a backpack filled with books or a jug of water): start with 3 sets of 8-10 reps

– Bear Position Hold: 3 sets of 5 breathing cycles

– Goblet Split Squat (use a weight or the same tool from exercise #1): start with 3 sets of 8-10 reps per side

What most runners are missing in their training

At CHP, we often see distance runners for a variety of injuries including knee pain, plantarfascitis, and hip and lower back pain.

In addition to seeing runners as physical therapy patients, we help many runners improve their performance.

There are many things that can be done to help a runner both recover from an injury and positively improve their performance. However, one of the most overlooked pieces is a well-designed strength training program.

Many runners understand the importance of strength training, yet, may be performing strength training programs that are not designed for runners.

These programs commonly contain variations of double leg squats and deadlifts. These exercises are great in the right context, however, provide little carryover to what is required to be an effective runner.

When running, there is never a time when both feet are touching the ground simultaneously. The arms and legs are constantly moving in opposite and alternating directions as the body transitions from one foot to the other.

Therefore, double leg movements have little carryover to running itself.

For these reasons we advise that runners perform exercises that promote single leg control and strength. These exercises include, but are not limited to: lunges, single leg squats, split squats, and single leg RDLs (Romanian deadlifts). Simply adding one of these activities into each of your strength training sessions can have a large impact. Take a look at the videos below for examples of these activities.

https://www.youtube.com/watch?v=aazACzyUR-Q

https://www.youtube.com/watch?v=KK05iugeIDE

https://www.youtube.com/watch?v=EjDtPek261c

A thoughtful and scientific approach to strength training, specifically designed for runners may be all that is needed to help you drastically improve your running performance. It may not even require you to train any harder, just smarter!