In the following article I will share my experience of functional strength training for low back problems and pilates.
I have been doing CrossFit since 2009. My first year was a bit difficult because I had a lot of pain in my right side (left side would get injured later). Then it got better and then it got worse again…and then it stopped completely!
I went from being able to do 20 pull ups to barely being able to do one.
When I started CrossFit, I didn’t think much of it. It seemed like a bunch of guys lifting weights together. But then I realized that they were all working out at the same time, which meant there was no way for me to work out alone or even with other people.
So when the pain came back, I thought “hey maybe this is something worth pursuing.”
It took me awhile to realize that I needed to go see a physical therapist. And it wasn’t until I found a good physical therapist that I began seeing results. When I did finally start getting some relief, it was only temporary.
The pain returned again and then kept coming back again.
At this point, I decided that if I couldn’t train properly, how could anyone else?
Luckily for me, I was able to find a job as a personal trainer. However, I still had no idea of how to train people without hurting myself. And this is why I decided to go back to physical therapy.
I began seeing a new physical therapist who taught me that all these years I had been doing CrossFit, I had been training my body in a way that was counterproductive to my goals. My hips were pulled forward and my chest was sunken in. When I would do pull ups or anything that involved pulling, I would overextend and cause even more of a strain on my back.
This is why when I started training for sports, my back pain was always at its worst.
The physical therapist taught me how to stand properly and engage my core when doing different movements. At first, it seemed a bit silly. But after a couple sessions, I could see and feel the benefits.
I could finally train hard and not have to worry about my back hurting for days after.
I’ve been doing this for about a month now and I have trained several people. It is amazing how much better my back feels and how much more I am able to accomplish. I hope that my story will help others who have had similar struggles in the past or are currently struggling with low back pain.
In the following content, we provide more information about how to solve back pain.
The info above is more than enough information to get your started, but for more detailed information read below.
Although there are a lot of aspects to a healthy lifestyle, proper training is essential. This could be anything from jogging, swimming, or even weight training. However, weight training is something that should not be taken lightly in regards to suffering from back pain.
The reason for this is that improper lifting has been linked to causing back problems in the future.
For this reason, it is very important to have a good idea of how to lift properly. Although there is some debate about the subject, most professionals agree that if you are going to be picking something up off the ground, you should bend your knees and keep your back straight.
Sources & references used in this article:
Cognitive functional therapy: an integrated behavioral approach for the targeted management of disabling low back pain by PB O’Sullivan, JP Caneiro, M O’Keeffe, A Smith… – Physical …, 2018 – academic.oup.com
Decision making in Pilates by W McNeill – Journal of bodywork and movement …, 2011 – bodyworkmovementtherapies.com
Health & Fitness Apps: Where to Start! by …, P Reformer, P Mat, A Pain, G Tendinopathy, PG Pain… – moveforbetterhealth.com.au
Back Rx: A Fifteen-minute-a-day Yoga-and Pilates-based Program to End Low Back Pain by V Vad, H Hinzmann – 2004 – books.google.com
Self‐management and chronic low back pain: a qualitative study by M Crowe, L Whitehead, M Jo Gagan… – Journal of advanced …, 2010 – Wiley Online Library