Filed Under (Corrective Exercise, Exercise Rehabilitation, Low Back Pain) by Rick Kaselj on 13-02-2010
Bootcamps are on the rise.
Bootcamp injuries are also on the rise.
If you are a bootcamp instructor, make sure the injuries your bootcampers encounter are on the decline.
I got this e-mail from an Exercises for Injuries blog reader:
Just started teaching bootcamps. I have encountered people who have issues with their backs (mostly L4-L5). Some have had surgery to relieve pain and another has had it fused.
Rick, do you have an suggestions on exercises my bootcampers with low back injuries should definitely stay away from?
Rick , thanks for any help.
DK
3 Tips to Eliminating Bootcamp Low Back Pain
#1) No Plank Back Pain
Planks are great core stability exercise for the back. When I taught my bootcamps last summer in the park, this was my go-to exercise. Planks are a great exercise for your bootcampers with low back injuries. You need to make sure your bootcampers have the flexibility, activation, strength and endurance to perform the plank properly.
If your bootcamper reports any kind of pain in their back when they do a plank or any variation of a plank, you can increase the angle of the plank in order to eliminate their back pain.
For example, if your bootcamper is doing a ground plank and it brings on lower back pain, you can get them to plank on a step or stability ball.
If they still have lower back pain, you can get them to plank against a wall.
Getting them to increase the angle of the plank, decreases the stress and force that is put on the back. Keep increasing the angle until you find the right load that your bootcamper’s core can handle.
#2) Crunches are Out!
For someone that has a back injury, crunches are out.
Crunches replicate the mechanism of most back injuries. There are a lot of other abdominal exercises that you can do to hit the abdominals better and not injure the back. The one that I would recommend, I talked about above, the plank. There is a lot of effective and safe abdominal exercise variations you can do other than the crunch. I go through a stack of them in the Core Stability of the Lower Back course.
#3) Weighted Twisting is Out!
Another movement that is dangerous for people with back injuries is weighted twisting. For example, you get them to hold a sandbag or medicine ball and then get them to twist or side-throw. These kind of exercises are out. With the weight in their hands it puts compression on the vertebral discs and then twisting moves the disc in a direction that is not good form for them.
Well that is it.
I hope this helps you with your bootcampers with back injuries.
If you have any tips on eliminating bootcamp back pain, please do leave a comment and let me know.
Rick Kaselj, MS
.
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Thanks for the tips Rick. Hey, will you be doing any bootcamps again this summer?
[Reply]
Rick Kaselj Reply:
February 23rd, 2010 at 6:22 am
Hey Darlene,
I won’t be this year.
I have been spending more time writing and presenting, therefore won’t be able to bootcamps this summer.
Rick Kaselj
http://www.ScapularStabilizationExercises.com
[Reply]
Rick,
This is a good post.
Fitness boot camps are taking the place of many traditional exercise classes and while they are a great way to build fitness fast, however most of people tends to be given up fast also due to the soreness and the pain resulted from the workout.
Thanks for your great tips, looking forward for your upcoming courses.
Tannis
[Reply]
Rick Kaselj Reply:
February 23rd, 2010 at 6:23 am
You are welcome Tannis.
Rick Kaselj
[Reply]
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Nice topics, I am looking this type of topics, I want more.
Lawrence Chiropractic
[Reply]
Rick Kaselj Reply:
May 2nd, 2010 at 10:10 pm
Thanks Lawrence.
I am glad you enjoyed it.
Rick Kaselj
[Reply]
Excellent topics, I like this.
[Reply]
Excellent topics, I really like these topics.
[Reply]
Rick Kaselj Reply:
May 15th, 2010 at 9:56 pm
Thanks Ractor.
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As a person who suffered from knee pain for 3 years I have first hand knowledge of how it can affect ones life.
[Reply]
Rick Kaselj Reply:
July 14th, 2010 at 12:53 pm
Thanks Rob.
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