CrossFit and Low Back Pain

It is not uncommon to have a bout of low back pain. It is also not uncommon to hear a lot of false information about back injuries and how to manage them. Having back pain can feel scary, but luckily serious or permanent injury is rare. It’s normal to want to know exactly what is happening, but your initial steps following the injury are actually more important than any specific diagnosis.

Contrary to the initial reaction of many, resting for more than 1-2 days usually isn’t helpful. In fact, it may actually prolong the pain you are having. Your back is strong and it was made to move. Getting back to comfortable movements is important in your progression back to full strength.

Should I Get an X-ray or MRI?

X-rays and MRIs exist to detect serious spinal injuries, but are often overused for acute low back pain. These images typically don’t tell you what is causing the pain and in fact can lead to worse outcomes. Studies have shown that early MRI utilization for low back pain is associated with increased use of surgery, opioids, healthcare costs, and long term pain.

So then what should I do?

Studies have good evidence for the use of exercise in the treatment of low back pain. However, back pain can be confusing for many people and seeing a physical therapist can help. Your physical therapist can help guide you in which movements are currently beneficial and which movements may need to be modified temporarily.

What about CrossFit?

Don’t panic! You can get back to CrossFit. In fact, a lot of movements in CrossFit are great for strengthening your back. What we need to be cognizant of is the amount you are loading your back compared to what your current tolerance is. Gradually progressing your activity will be important to ensure you are getting back to your strongest self.

Summary

Back pain is scary, but it is common.

Move early and move often.

Don’t go rushing for an x-ray or MRI.

Your back is strong and was made to move.

Physical therapy can help! At Shore Strength, we can help you overcome your low back pain and get you hitting those PRs.