Back Pains

[asianvaulter]

My teammates and I have been experiencing lower back pains. For me, it usually hurts the most after meets where I generally compete in 4 events (including PV). My step is most of the time slightly under, but it has been that way for the past three years and my back has never bothered me before. It's like a sore feeling and I'm not sure why. It might be because of my step, but I'm not sure.

Because two of my other teammates are experiencing lower back pains as well, except they have good steps and are generally on their mark or even taking off a little bit out. But they have strong plants so i don't think that is what is causing their discomfort. Any help on my dilemna would be greatly appreciated. I know the easy answer would be that our steps are under and therefore we're planting badly and hurting our backs, but I believe there's something more to it. And I can't figure out what! And with state coming up soon, we're hoping to be healthy and pain free. XP Thanks so much!!

[powerplant42]

Maybe trying to force a C-position way too much? Or diving at take-off?

[indestructo]

Could be a muscular imbalance. Too much abdominal work and not enough with the back can mess things up pretty easily. Unless instructed by a coach, most athletes don't put a lot of work into strengthening the back in the weight room. I have a gymnast this year who has chronic back pain, partially due to planting under (working on that), mostly due to imbalance.

[asianvaulter]

Could be a muscular imbalance. Too much abdominal work and not enough with the back can mess things up pretty easily. Unless instructed by a coach, most athletes don't put a lot of work into strengthening the back in the weight room. I have a gymnast this year who has chronic back pain, partially due to planting under (working on that), mostly due to imbalance.

Ooooh, hmm, that is very possible with me. I love doing ab work, and I really don't go to the weight room to strengthen my back......Do you know if there are any back strengthening exercises you can do without going to the weightroom?

[powerplant42]

Hang over the side of a bed or bench, find a way to hold your feet in place, then just come up out of hanging position with your hands behind your head.

[mooski33]

lay face down with a stability ball under your stomach--so you're more on your hands-and-knees than actually laying face down. tucking your belly button into your spine, lift your right arm and left leg at the same time. Then return to starting position and lift your left arm and right leg at the same time--do like reps fo 20 to start.

If you don't have a stability ball you can also do this on the ground, laying on your stomach--just don't strain your back by trying to lift your arms and legs too high!

I just prefer the stability ball because I had back surgery and don't like laying on my stomach much!

Whenever doing ab or back drills, ALWAYS tuck your belly button into your spine! (I try to do it when I'm running too)

[asianvaulter]

Thanks mooski33 and powerplant42! I'll give those a try at my practices.........

[LHSVaulterJJR]

Just about every vaulter experiences lower back pains. this is actually pretty serious if continued. former south carolina pole vault star chase shealy (who still holds the state record), can no longer vault because of this. the lower back pain your experienceing is most likley the result of your takeoff step being under. this continously jams your back and begins to wear away the discs in your vertabrae, or bulging those discs. I personally went through a pretty serious back injury from this. i had developed 2 bulged discs and 3 overlapping vertabrae. the injury took 7 full months to heal. so just warning you guys, fix your takeoff