The lower back is the largest and most complex part of our spine. The low back pain (LBP) is one of the most common complaints in primary care and in sports medicine. Lower back pain affects people of all ages, races, and socioeconomic groups.
There are many underlying causes of low back pain, but most commonly they can be grouped into three categories as follows: mechanical problems such as muscle strain or weakness; inflammatory problems such as osteoarthritis; and nerve root compression with disc herniation or spinal stenosis.
What are the Symptoms of Low Back Pain Caused by CrossFit?
Crossfit has been heralded as one of the best workouts for all around fitness and health, but it does carry with it a certain risk of injury.
The most common injuries from Crossfit is low back pain, which can be caused by a number of factors including poor form on certain exercises, lack of flexibility and strength in the lower back, and muscle fatigue.
If you think you may have a crossfit-induced low back pain from doing rounds of overhead squats or deadlifts, here are some symptoms to look out for:
-Pain that radiates down your leg upon standing
-Numbness in the legs or feet
-Tingling sensation in the lower extremities
What’s the Cause of CrossFit-Induced Lower Back Pain?
While crossfit is good for the body, it can also cause back pain. The main cause of this is the high intensity exercises that are involved in crossfit which result in muscle soreness and fatigue.
The high intensity exercises that are involved in CrossFit can lead to muscle soreness and fatigue, which often results in lower back pain.
How Can You Treat CrossFit-Induced Low Back Pain?
CrossFit can be an effective workout, but it must be done in moderation. If you’re experiencing back pain, the following tips might help you.
- Modify your movements or positions to avoid aggravating your pain.
- Perform gentle stretching before and after crossfit exercises to help with pain prevention and recovery
- Engage in some form of low-impact cardio exercise for 15-20 minutes per day
- Strengthen core muscles with exercises like planks or abdominal twists
- Consult a qualified health professional
Quick & Easy Exercises for Lower Back Pain
Many people experience low back pain and don’t know what to do about it. Luckily, there are many home remedies and exercises that can help so you don’t have to wait for the pain to go away on its own or suffer through it for weeks or months.
If you are experiencing low back pain, below are five exercises that can help relieve your symptoms. It is important to be mindful of your posture throughout the day as well. Most people sit hunched over their desk for 8 hours a day, which puts pressure on the lower back region. You should make sure that you are sitting up straight with your back against the chair and your feet flat on the floor during this time period. This way, you will be better able to maintain good posture which will reduce back pain
Home Remedies for Lower Back Pain Relief
- Ice Pack – Wrap an ice pack in a towel and apply it to the sore area of your back. The cold temperature will reduce discomfort and decrease inflammation caused by pain.
- Epsom Salt Bath – Add 1-2 cups of Epsom salt to warm bath water, then soak in it for 20 minutes or so to help relieve muscle tension and increase blood flow.
- Exercise – Exercise has been found to be one of the most effective treatments for reducing lower back pain and increasing range of motion because it stretches tight muscles and strengthens weak ones. Try yoga, pilates, walking, or swimming as exercise options!
- Posture Correction – By sitting or standing up straight, you’ll find that your back will be more comfortable and support your spinal column more effectively.
How to Treat Low Back Pain Associated with the Pelvic Region
Patients with low back pain and associated pelvic region pain may have a condition called pelvic girdle pain.
It is important to distinguish between low back pain that is generalized versus localized, as the treatment methods vary. A localized area of pain would be due to muscle problems such as muscle spasms or strains. Generalized low back pain is often caused by degenerative changes in the spinal discs or spinal joints, and is often more difficult to treat than localized low-back problems.
The best way to treat these types of spine conditions is through physical therapy, which combines exercise and manual therapy techniques such as massage and manipulation.