In-Season Low Back Pain in Gymnasts

When your back isn’t injured… but it isn’t okay either

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It Starts Subtle

You don’t notice it during warm-ups.

You notice it on the first back handspring—when you arch and think:
That felt tighter than usual.

So you stretch your hip flexors.
Do another turn.
It goes away.

You move on.

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Then the Season Gets Real

Now routines count.

You know the score you need.
>You’re tracking start lists.
>You’re traveling on weekends.
>You’re doing homework in the car after practice.

And somewhere in all of that… your back keeps talking.

Not screaming—just showing up in specific moments:

• Beam series feels jammed
• Floor landings feel heavier
• Bars tap swings take more effort
• You need longer to warm up
• The car ride home aches
• The next day feels mostly fine again

So you tell yourself:
“It’s just tight.”

But every practice, you think about it a little more.

And that’s the part athletes hate—
not the pain… the uncertainty.

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The Mental Load Is Real

You start doing quiet math in your head:

• If I say something, will I get pulled?
• State is in a few weeks
• I just got this skill consistent
• What if this turns into something bigger?

So instead, you manage it:

• Stretch more
• Arch faster through skills
• Land a little stiffer
• Hope tomorrow feels better

Now you’re not just doing routines—
you’re negotiating with your body every turn.

That’s exhausting.

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What Parents Usually Notice

They don’t hear, “I’m hurt.”

They notice:

• Heating pads at night
• More frustration after practice
• Avoiding certain events
• Ice packs during homework
• Quiet car rides home

It doesn’t look like an injury.

Because most of the time… it isn’t one yet.

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What’s Actually Happening (Simple Version)

During the busiest part of the season, training shifts:

• More repetition
• More pressure
• More landings
• Less recovery

Your body stops adapting—and starts protecting.

Here’s what that looks like:

• Hips and core fatigue
• Your back takes on more load
• It tightens to stabilize you

So the tightness isn’t random—
it’s your body trying to keep you performing.

That’s why:

• It warms up
• It comes back after practice
• Certain events bother it more
• Rest helps—but doesn’t fix it

This stage matters.

Nothing is seriously damaged yet—
but your workload is drifting past what your body can comfortably support.

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The Window Most Athletes Miss

There are usually two endpoints:

• Wait too long → forced rest
• Address it early → stay competing

There’s a big middle zone where small changes prevent big problems.

That’s the goal.

Not shutting gymnastics down.
Not pushing through blindly.

Guiding it.

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What Coming to Physio Room Actually Means

It does not automatically mean:

• You’re out
• You’re weak
• You’re losing skills

It usually means:

• Adjust a few variables instead of missing meets
• Improve how your body handles load
• Reduce stress on your back while keeping events
• Leave practice feeling more confident

We’re not removing you from the sport.

We’re helping you stay in it—
during the most demanding stretch of the year.

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When to Say Something

If you notice:

• Back tightness during arching skills
• Heavier landings
• Pain after practice (but not in the morning)
• Longer warm-ups needed
• Thinking about your back during routines

That’s the time.

Not when you can’t tumble.
Not when you’re scratched.

Early conversations protect seasons.

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We’re In Your Corner

This part of the year is exciting—and stressful.

Your body feels that just as much as your mind.

Our job isn’t to pull athletes.
It’s to guide them through the weeks that matter most.

If something feels off, let’s look at it early.

A quick check-in can be the difference between:

• Managing a sensation
• Managing an injury

You don’t have to wait until it stops you.

Reach out, talk to your coach, or schedule a visit—
we’re here to help you feel ready, confident, and able to step onto the floor trusting your body again.

Written by By Dr. Ally Nelson, PT, DPT, OCS, CSCS, CIDN| Physio Room