Lower Back Pain & Physio

[kettlebelldiva]

Hi! Thanks for moderating this forum - it's very helpful.

I have just started with Kettlebells and let's just say that I'm addicted!! I love them.

Training background - I have been training consistently with weights for the past 5 years and also include a regular cardio program along with that. I am including kb's as variety in my interval training and also to improve my strength and flexibility.

Anyway, since I have been training with Kb's I have been getting some lower back pain. Not sharp pain or anything - more muscular and more a constant dull ache. It doesn't affect me bending forward sideways etc. It really aggrevates me when sitting and standing for short/long periods of time.

I went to a physio (who doesn't believe in weight training or anything so of course he isn't going to like the sound of kb's!!). He of course hasn't heard of them and when I explained the kb swing action, he immediately said he doesn't like the sound of it.:rolleyes:

He went through my range of movement which is fine and then did some trigger point release on the area - which has helped greatly. Wanting to know why it has happended and how to prevent it I asked whether it could be because I have a slight anterior tilt (very slight) that the kb swing could be affecting the area. He said yes definetely and that the exercise probably isn't meant for my back:confused: <sigh>

Not having had any previous back issues, I do know that I am quite tight/fused in the lower back region and also my hip flexors. I know this from when I did pilates a few years back and also when I was in training for my marathon last year I had a few issues etc..

He has given me a few exercises to do and I also have a physio trigger point release triangle that I can use to release the muscles but my question is:

- I am really doomed to not use kb's ever again?
- Could I be over extending my hip thrust snap causing the strain in my lower back?
- Could it be that cause I am so tight in the lower region that using the kb's has just upset my muscles and it will automatically correct itself?

My other option I have considered is to see Ben Minos here in Brisbane to get a second opinion from a physio and from someone who knows what a kettlebell is!!

Thanks for any help/insight you can give me:)

Nicole

[VictorVondoomPhD]

So the poor Physio you met was intimidated because of his lack of knowledge of your sport, and chosen activity. As such lets forget him.
A slight anterior pelvic tilt ?, well anything that is slight lets consider as slightly likely to contribute to your pain! Unlikely, therefore to be an issue.

I do hear a worrying thing though. You ran a marathon! The concern that creates is that i have never met a distance runner with good squat technique. It is imperative to be able to squat before you can swing. I mean a real past parallel knee over toes with lumbar lordosis squat. So I begin to suspect this. So try this. Grab a wooden or light stick between a meter or two in length. Stand in your pre-squat position and hold the stick overhead with your elbows straight. Now squat straight down just below parallel and you should have your hands still overhead and looking forward easily. NOT bent much at the waist. If you have trouble with this, then no mystery why you will hurt in the swing. To conquor a problem with this test you need to practice the Face The Wall Squat.

I have never met anyone with your fine history who couldn't swing wonderfully with a tightening of technique.

My second thought is abdominal control. Do you perform Compressive breathing when you swing? How well do you understand the concept of Rooting in the Swing? Don't be afraid if these terms are unfamiliar. Because I am happy to help if you don't know them. They are imperative to the swing technique.

A visit to Ben sounds like a great idea!

Let me know what you think of the above.

Andrew

[shanesums]

sounds very similar to what has happend to me i only got my kb 3 days ago i had two 5 minute workouts the day i got it and now my lower back is giving me trouble mainly on the right side especially when i bend down it feels like a dull ache, its probably because of my technique. Before i got my kb id never really done squats. Ive been working out with weights on and of for a few years now and ive hurt my back a few times due to lifting to much but it was more of a sharp pain then. Im hoping it will come right soon but either way im going to see a physiotherapist today and hopefully he can do something with it.

[VictorVondoomPhD]

You probably should look at the DVD Enter the Kettlebell. I like Pavel's technique in the swing, he also emphasizes the squat skill. it is imperative to keep the lumber lordosis in the swing and you need "loose" hips. It is an excellent focused DVD upon the basics.

Just remember any Physio who recommends Pilates for lumbar spine rehab in an athlete has a hell of a lot of explaining to do! Make sure your Physio understand squat and deadlift technique!

Andrew

[jd]

See Ben, as Rick pointed out to me once "...Bens a surgeon" when it comes to breaking down kettlebell technique.

Having seen Ben use a kettlebell and instruct kettlebell drills i agree that you probably couldnt find a better person to assess your skill. You just need to look past the fact that he's been doing bodybuilding :)