Displacement of discs, hernias, subsidence of the vertebrae! Are all powerlifters doomed to these diseases? Do not rush to draw conclusions! Read the expert opinion. Spine injuries in strength sports, unfortunately, are not uncommon. They are mainly associated with improper movements when lifting weights. Also, one of the reasons for such damage can be disharmony in the development of muscles. Today we are going to talk about solutions to spine problems in powerlifting.
The main causes of spinal injuries
The most common spinal injury is displacement of the intervertebral discs or vertebrae. In this case, the tissues may not be damaged. The spine is structured in such a way that it must always remain mobile and, if necessary, absorb or become a support. The spine has a large number of joints and most often they are motionless. These joints resemble a flat joint, connected by vertebral discs, which are quite complex in design.
So what can cause the displacement of the spinal discs? The spine strengthens a large number of ligaments, which are always taut and unable to quickly change their length. First of all, they are designed to protect against outrageous movement, which can lead to tissue damage or dislocation. In addition, the back muscles play the role of a kind of corset for the spinal column. It is on their work that the stability of the vertebrae and their relative position depend. Thus, dislocation can occur in two situations:
- The vertebrae were subjected to stress, which led to the destabilization of their relative position, and the muscles intended for this did not perform their function properly.
- The spine has undergone a powerful load that it is unable to withstand.
If a subluxation occurs, then it is most often stabilized due to the delayed reaction of the short vertebral muscles. However, in this case, asymmetric compression of the intervertebral joints occurs. We will now look at the most common factors leading to spinal injury.
Incorrect technique of performing movements
The most traumatic for the spinal column are basic exercises, since they provide a dynamic load. Simply put, when moving, the relative orientation of the line of the spine (vertebrae) changes. The high mobility of the spinal column can be explained by the high load on the defense mechanisms of the spine. This also leads to the rapid wear of the tissues of the vertebral discs.
Thus, when doing exercises with free weight, it is necessary to limit the mobility of the spine, and especially in the lumbar region. However, it is necessary to fix the spine in a position that is most advantageous mechanically.
The most common mistake when doing deadlifts and squats is lumbar lordosis incontinence. This significantly increases the load on the back extensor muscles. Solution
- Use back thigh stretching movements in your workout routine.
- Train the muscles in the lumbar region using good mornings, hyperextensions and traction movements.
- Try not to be in a position for a long time in which the lower back takes on a convex shape.
- When doing squats and pulling movements, pay particular attention to the position of the spine.
Inharmonious muscle development
Injuries to the spinal column can be caused by varying degrees of training of the back extensor muscles and the muscles that stabilize the spine. In this case, the vertebrae and vertebral discs are pressed inward. This leads to a significant reduction in the distance between the vertebrae.
The main reason for this problem is one-sided training with little attention to the abdominal muscles. This suggests that more attention should be paid to the press, since when training it, other muscles are also involved, which play a protective role for the spine.
Solution
- Reduce the load or completely give up for a while from exercises that create discomfort in the lumbar region.
- Don't forget about press training.
Skewed pelvis and differences in leg length
Different shoulder heights can be one of the causes of spinal injuries. The main reason for this is in the sacral spine. If there is a displacement of the sacrum, then the spine acquires a certain lateral bend to compensate for this. This is what causes the difference in shoulder height.
This can lead to serious injury to the spinal column when doing deadlifts and squats.
Solution
- It is necessary to identify the cause of the lumbar discomfort.
- If the legs are of different lengths, then all exercises that use support on two legs should be removed from your training program.
- If the pelvis is skewed, it is necessary to undergo manual therapy and continue the training.
Poor motor coordination
Careless movement is very often the cause of spinal column injury. Most often, this can happen when cheating the bench press in a standing position. To make it easier for you to understand the causes and mechanism of this injury, you can use manual therapy as an example. This concerns the factor of surprise, when, after a skillful movement, a click is heard and something falls into place.
Solution
- Use warm-up sets before the main ones.
- When performing basic movements, it is necessary to maintain tension in all muscles of the body.
- During the bench press, do not turn your head and do not make sudden movements.
So we looked at the main spinal column injuries that an athlete can get in the gym, as well as the solutions to spine problems in powerlifting that can help you avoid them.
For more information on how to avoid spinal problems, see this video:
