Low Back Pain and Excessive Mobility in Athletes: Mitigating Excessive ROM with Strength

Do you have issues with low back pain? Have you stretched your low back endlessly with no progress? Your issue may not be a lack of range of motion and flexibility, it may be a lack of strength and dynamic full body connectedness. Check out this article I wrote for a biomechanics seminar that discusses excessive range of motion in the lumbar spine (the low back) and how it may cause pain. This article also discusses ways to mitigate low back pain through specific strengthening methods such as olympic weightlifting and movements you can do at home such as the bird dog!

Introduction:

The lumbar spine plays a pivotal role in providing stability and facilitating dynamic movement in athletes across various sports. The optimal range of motion in lumbar flexion is crucial for performance, but deviations towards hyper flexion and hyperextension can pose significant issues. Biomechanically, hyper flexion and hyperextension of the lumbar spine can lead to increased stress on intervertebral discs, facet joints, and ligaments, potentially resulting in injury. This research article delves into the critical angles of lumbar spine flexion where hyper flexion and hyperextension become problematic for athletes. This hyperflexion and hyperextension is common in swimmers with their 'dolphin kick', in yoga practitioners, and in runners with improper technique. As this paper discusses, this excessive range of motion in the lumbar spine is not inherently a problem. It becomes a problem when the back is chronically over mobilized, and especially under load. Furthermore, this paper explores evidence-based strategies to counteract these issues, emphasizing the role of core strength, dynamic core stabilization, Olympic lifting, and maintaining proper range of motion during compound lifts.

Degrees of Lumbar Spine Flexion:

Biomechanical studies have identified specific degrees of lumbar spine flexion that correlate with increased injury risks in athletes. Excessive lumbar flexion, often observed during certain exercises or athletic movements, has been associated with compromised spinal stability. Research by McGill et al. (2013) indicates that angles exceeding 60 degrees of lumbar flexion may significantly increase the likelihood of injury due to heightened stress on spinal structures. Conversely, hyperextension, defined as excessive backward bending, can also be problematic, with studies by Solomonow et al. (2015) linking angles beyond 30 degrees to increased strain on the posterior ligamentous structures.

Core Strengthening as a Mitigation Strategy:

Addressing issues of hyper flexion and hyperextension necessitates a comprehensive approach, with a primary focus on core strength. Dynamic core stabilization exercises, designed to enhance muscular control around the spine, play a pivotal role in injury prevention. Engaging the transverse abdominis and multifidus muscles through exercises like planks, bird dogs, dead bugs, and copenhagen side plank helps stabilize the lumbar spine during dynamic movements, as proposed by Cholewicki et al. (2017). Furthermore, practicing breathing drills such as the lateral oblique breathing drill and the transverse abdominis breathing drill can effectively reconnect the core and provide lasting relief in the low back.

Olympic Lifting and Proper Range of Motion:

Incorporating Olympic lifting techniques into training regimens provides athletes with a biomechanically sound method to enhance core strength and control lumbar spine movement. The explosive nature of Olympic lifts engages the entire kinetic chain, promoting coordination and strength in the core muscles. Moreover, emphasis on proper range of motion during compound lifts, such as squats and deadlifts, is imperative. Research by Schoenfeld et al. (2019) underscores the importance of maintaining a neutral spine position during these exercises to mitigate the risk of lumbar injuries. Learning proper technique in the olympic lifts with a skilled practitioner is crucial to the effectiveness of olympic lifting in mitigating low back pain. Progressing through a structured plan that starts at the most basic foundational principles of the olympic lifts, while emphasis full body connectedness and intra-abdominal bracing will produce long last results with ones low back pain.

Conclusion:

In conclusion, understanding the biomechanics of lumbar spine flexion is paramount for athletes aiming to optimize performance while minimizing the risk of injury. Hyper flexion and hyperextension pose significant challenges, but strategic interventions focused on core strengthening, dynamic core stabilization, and the integration of Olympic lifting techniques can effectively mitigate these issues. Maintaining proper range of motion during compound lifts further contributes to spinal health. Coaches, trainers, and athletes alike must prioritize these evidence-based strategies to foster resilience in the lumbar spine, ensuring longevity in athletic pursuits while promoting optimal biomechanical function.

References:

1. McGill, S. M., et al. (2013). Lumbar spine loads during the lifting of extremely heavy weights. Medicine and Science in Sports and Exercise, 45(10), 1986-1992.

2. Solomonow, M., et al. (2015). Biomechanics of increased exposure to lumbar injury caused by cyclic loading: Part 1. Loss of reflexive muscular stabilization. Spine, 40(17), 1275-1283.

3. Cholewicki, J., et al. (2017). Spinal stability exercise increases core stiffness. Journal of Applied Biomechanics, 33(5), 325-333.

4. Schoenfeld, B. J., et al. (2019). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 33(9), 2484-2492.