Gymnastics and Low Back Pain...Flipping Painful!

As a former gymnast and coach, lower back pain is so common it is almost expected in the world of gymnastics.  Most of us just think it’ll go away or it’s just a hazard of the sport, but what we don’t realize is it can lead to chronic, long term issues.  If you or your child has experienced back pain I’m sure you have heard people say, “Gymnastics is bad for your back” or “It’s probably time to quit gymnastics” or “Just avoid doing the things that make your back hurt”.  And unfortunately, many of us do quit gymnastics, believing it’s bad for our bodies.  But back pain does not mean you have to quit gymnastics or any sport for that matter and it does not mean your sport is bad for you.  What it does mean: you should seek a physical therapist who can help determine what is causing your back pain and get you back to your sport pain free and strong.  

First hand experience. 

My back pain started pretty young, I was always flexible in my lower back and just assumed that my back pain was soreness from doing back bends a lot.  As I reached my highschool years, my back pain worsened and I decided to focus on coaching...those who can’t do, teach right?  Fast forward several years and I started working as an aide in a physical therapy clinic, I had also started to try and regain some of my gymnastics skills, unfortunately my back pain returned.  After talking with a PT at my job, I learned that I was constantly hinging at one segment in my lower back, the exact spot where I would get my pain.  This was my first introduction into what physical therapy could do.  I learned that:

• 6-pack abs does not equal core strength and stability with dynamic activities such as gymnastics.  

• 6-pack abs does not equal having the trunk endurance to support your back through 2-3 hrs of training 5-6days/wk.  

• Avoiding movements and/or pushing through pain isn’t the answer and can lead to chronic low back pain in the future

• With the right training and strengthening, it is possible to stay in your sport and go back to performing those activities which used to be painful

Common Back Pain Sources in Gymnasts

Mechanical or “non-specific” low back pain: no positive findings (fracture or structural damage) on X-Ray, but the gymnast is experiencing low back pain with their sport and quite possibly even with their daily activities.

Spondylolysis: X-Ray shows evidence of a stress fracture in the vertebrae (spine), most commonly at the lower lumbar spine (L5).  

Spondylolisthesis: This is a stress fracture that has progressed. Because of the fracture, one vertebrae has moved slightly relative to the adjacent segments. 

For all of these injuries, it is important to learn to recruit stabilizing muscles to support the spine and promote healing.  This is especially true for spondylolisthesis injuries.

Common symptoms of these injuries may include: 

• Pain in the lower back or hips that could be sharp or aching

• Low back pain with sitting at school, on the floor or lying on your stomach

• Pain with arching backward or extension, like when performing

  • Bridges 

  • Back and front walkovers 

  • Scales

  • Front or back handsprings

  • Vaulting

  • Landings (dismounts and tumbling passes)

This list is a brief overview and may include other symptoms and other aggravating factors. 

What will PT look like?

If a gymnast is diagnosed with a “spondy”, or a stress fracture in his or her lower back, arching will often be the most painful position.  This is because arching closes down the joints in the spine which puts extra stress on the injured area. Initially, rehabilitation will involve avoiding or removing skills that require arching such as font/back walk overs and handsprings until the back has had a chance to heal.  These movements are slowly re-introduced when the gymnast has developed enough strength/stability to tolerate these postures again. 

Generally, physical therapy will involve: 

• Discussing your or your child’s pain and specific needs

• Developing a specific plan for modifying skills, allowing the gymnast to continue practicing in a safe manner

• Based on the evaluation, build a strength and mobility program for the back and hips to support the specific demands of gymnastics

• Mastering the hollow and arch positions and endurance in these positions

• Mobility in other segments of the spine to avoid “hinging” at one section

• Slowly and functionally re-introducing the movements which were once painful and developing them in a sport-specific manner

• Return to full sport planning

Get Relief Today! 

Back pain doesn’t have to be the end of a gymnastics career. In fact, rehabbing a back injury can help you return to your sport stronger, faster and with better body awareness allowing you to practice longer!