In part one of this two part blog, I discussed how injuries — serious or nagging — can put a damper on your training and provided ways to train around them. I highlighted the shoulder and upper body regions so now let’s dive into the spine musculature and lower body areas to complete the package.
BACK/SPINAL INJURIES
Lower back pain is one of the leading causes of pain and disability in the country and should be a concern for trainers and coaches as there doesn’t seem to be an end in sight. The prevalence of technology, a lack of proper strengthening and long hours sitting at a desk do nothing to help. Since low back pain is a catch all term for muscular and spinal pain or dysfunction, below are general movements may be able to address both.
Keep in mind to be conservative in loading until you can build the capacity to increase strength and your technique is solid.
Movements/Exercises:
Sled pushes/pulls, sled walks: Helps maintain neutral posture while building leg strength.
Walking, power walking: Aids in blood flow, recovery and strong posture.
Seated open leg extension exercises (i.e leg extension, leg curl): Helps with blood flow, recovery and strength/hypertrophy.
Planks, deadbugs, palloff presses for core: These keep the spine aligned during isometric contractions without adding unneeded extension/flexion.
Farmers carries (dumbbells, strongman implements — refrain from overhead carrying): Keeps spine in neutral while enhancing coordination, athleticism and overall body strength.
Avoid:
Loading spine axially (squats, shoulder presses) may be excessive with more extreme spinal injuries. Get cleared by physician before.
Excessive flexion or hyperextension.
LOWER HALF INJURIES (HIPS, THIGHS, KNEES, ANKLES)
Don’t let lower body injuries or pain prevent you from moving the needle in a positive direction. Not being able to train your lower half can be a big setback but it’s also a good time to focus on hitting your back hard and other weaknesses in the upper back.
Movements/Exercises:
Most rowing/pushing movements for the upper body: Seated or standing (depending on leg injury/pain).
RDL’s, single leg RDL’s (and other posterior chain work), rear elevated split squats and reverse lunges: Can be easier on beat up knees with anterior pain while still building the lower half.
Hatfield squats: Work great with a safety squat bar if you have access to one. Allows better control of eccentric/concentric.
Pallof presses, reach-outs, deadbug variations, landmine core blaster, reverse lying crunches for core work: These can be done kneeling or standing. Great for anti-rotational work.
Walking (three 10-minute walks or one long walk): Still a great recovery tool provided you’re able to do it.
Rope pulls/pushes with sled: A nice conditioning and strength builder.
Sled pulling/dragging with harness: Builds a nice conditioning and strength foundation.
Avoid:
Skipping a warm up. A general warm-up followed by specific warm up will help lubricate joints.
Squatting through pain. Working around or just before pain triggers is a better alternative.
Injuries and pain can be detrimental to your training routine while hindering progress. With this short list of training alternatives, your progress does not need to fall flat. Train tough but train smart. You don’t always need to fight through pain — learn to train around it!