How to avoid back pain and injury during CrossFit

Welcome to Physio Room, where we celebrate the incredible benefits of CrossFit while prioritizing injury prevention and safe training practices. If you’re passionate about CrossFit like we are, you’re likely aware of its transformative power for both body and mind. We are hear to help you avoid back pain in CrossFit and unlock your next PR!

But fear not! We’re here to equip you with the knowledge and techniques to minimize your risk of back injuries and ensure that your CrossFit journey is characterized by strength, resilience, and vitality.

Understanding the Risks

Back pain often rears its head during movements that involve hip hinging, such as deadlifts, cleans, kettlebell swings, and rowing. While these exercises are essential for building functional strength, improper form or excessive load can lead to debilitating injuries.

Raise your hand if you’ve ever experienced that sinking feeling of low back pain during a heavy deadlift session. You’re not alone. Dr. Ally Nelson, a CrossFit Specialist and Doctor of Physical Therapy at Physio Room, knows firsthand the agony of a gym-induced back injury. During a heavy deadlift, she felt a sharp pop in her back, and the pain was immediate and intense.

Preventing Back Pain: Tips from the Pros

Maintain a Neutral Spine: Bracing your spine throughout your workout is crucial for protecting your back and preventing lower back pain.
Keep Your Chest Tall: Maintain proper posture by pulling your shoulder blades back, activating your lats, and driving through your legs.
Engage Your Glutes: Strengthen your core and protect your back by actively engaging your glutes during squats and deadlifts. Focus on pushing your knees outward to create external pressure and stability.
Push, Don’t Pull: When lifting weights off the floor, avoid the temptation to pull. Instead, focus on pushing the ground away from you, using your legs and hips to generate power.
Finish Strong: Avoid overextending or hyperextending your spine at the end of each rep. Stand tall, maintain proper alignment, and ensure your shoulders are slightly behind the barbell.

By implementing these expert tips and techniques, you can safeguard your back and unlock your full potential in CrossFit. Here are a few ways to treat that low back pain if it does happen to occur. Sometimes people struggle with where to start and often wonder if they need an MRI or surgery. Unless you are pooping and peeing yourself at the moment, then that is rarely the fist step. Remember, movement mastery and injury prevention go hand in hand, so prioritize form, technique, and smart training practices in every workout.

Together, let’s build a community of resilient, empowered athletes who thrive in the gym and beyond. Your journey to a stronger, healthier you starts now.

See why we were voted the #1 PT clinic for the CrossFit Community!

    
 
 
        
   FitByJenny LLC 
 April 30, 2022.
 
 
  Moriah is amazing! She has quite extensive education and training! Her methods are truly the best and most efficient at getting muscles to release, stay released, and any pain is relieved and gone.   She is very thorough, and has a wide variety of techniques for a wide variety of people and issues.   She is one of the best massage therapists I’ve ever used and I’m a pro cyclist, so I’ve had a lot of really great body work done in my lifetime.  She is truly incredible!
  
 
       
   Becki Lynn Lassley 
 April 29, 2022.
 
 
  As an Ultramarathoner and Athlete I am Thankful to  Dr. Chris and This Amazing Team for answering my text for Help and for his Rad Needling skillz and laser treatments!! His team takes the time to listen to concerns and address needs that come up with training. Hands down I would recommend the Physio Room for PT and recovery!! The support this team provides is Awesome!! I am So Grateful for Dr. Kelsey and Dr. Amber for helping me, Always!!
  
 
       
   Daireus Mann 
 April 20, 2022.
 
 
  So happy I found Dr. Fix and Physioroom! I have been working with him for the last year. After ankle surgery and previous PT that left me with soreness and stiffness in my ankle I am finally seeing restoration of function and mobility. It has been a lot of work but combined with the personal attention Dr. Fix I am well on my way to getting back to normal.
  
 
       
   Kevin Collins 
 April 3, 2022.
 
 
  Dr. Robl is excellent as a PT.  His analysis is always on target.  The therapy and follow up have helped me with general physical wellness.
Dr. Robl keep up the good work!!
Kevin
  
 
       
   Teresa Sanders 
 March 17, 2022.
 
 
  Sauna is great to reduce pain.  Highly recommend.
  
 
       
   John Pattison 
 March 9, 2022.
 
 
  I have plantar fasciitis on the right inside portion of my heel. I had been in excruciating pain for months. I could barely walk, working out was impossible. My wife made me an appointment at the Physio Room in Highlands Ranch and with just the one visit I had immediate relief from my symptoms. After the second visit, I could almost walk straight with out limping at all. After my third visit, I can go almost 24 hours without being in pain. These guys  really took the time and helped me out tremendously to get me back to the gym.  Their extensive knowledge of the body is nothing short of amazing.  I have been to both locations and both are easy to find. Keep up the outstanding job you are doing.
  
 
       
   lois hall 
 February 16, 2022.
 
 
  I have been seeing Alex Ferrier for two weeks and in that short time she diagnosed the source of pain in my neck, began manual therapy, exercises and laser treatments that have reduced the pain significantly. I have had the neck pain along with inability to turn my head for many months and am so relieved with the rapid improvement. I appreciate and would recommend Alex to anyone requiring physical therapy!
  
 
       
   Erin Gabriel 
 January 19, 2022.
 
 
  I have loved working with Dr. Amber to get my body back in order and pain free after my son was born. i had a number of issues in year two postpartum--from shoulder and neck pain to pelvic floor issues. We have worked through all the issues and she has been very patient and encouraging through it all and I look forward to hitting some fitness goals this year!
  
 
       
   Jay Middleton 
 November 19, 2021.
 
 
  I attended a team session where Mo put us through a series of recovery exercises using a soft ball and lacrosse ball. Mo helped guide us through the initial "ouch" of rolling around on these not so comfortable balls and the results were amazing. I can't believe how much better I felt after the sessions. As a cyclist herself, it is obvious that Mo understands the unique aches and pains that can come from long hours in the saddle. I highly recommend that you give Physio Room and Mo a try.
  
 
       
   Cristina Taormina 
 November 15, 2021.
 
 
  Happy my journey for pain relief lead me here. I see Dr. Amber for PT and enjoy my time learning techniques and exercises that will keep me pain free. I've benefited from dry needling, cupping and the other amenities they offer patients. Can't say enough good things about the entire staff and their dedication to patients. Superior customer service every visit!
  
 
  
  
 
 
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