Kettlebell Lower Back – Part 1

Kettlebells are trending and popular, both inside and outside the gym. Interestingly, this exercise is responsible for both lower back pain and the rehabilitation of lower back pain. To understand why and how this is so, let’s explore the subject.

One of the biggest reasons that people get injured during exercise is by doing it the wrong way. And the same is true of using the kettlebell. For the most part, when we do an exercise the wrong way, it is our lower back that takes the brunt of the force. When weight is added to the exercise it only increases the stress to the muscles and joints in the lower back.

Frequently, low back pain is caused by disorders of the interverbral disks. (1) Those disorders are often the result of injury. The National Institute of Arthritis and Musculoskeletal and Skin Diseases recommends exercises to develop strong back muscles, health weight and good posture to prevent lower back injuries. (2)

Your lower back is in a particularly vulnerable position in your body. Because of poor posture, poor muscle development and the weight load your lower spine experiences all leads to lower back injury. With a neutral spine, or your spine in the correct alignment, your back can withstand significant force; however, out of alignment, your back is vulnerable to degeneration and injury.

References:

(1) Journal of the American Academy of Orthopedic Surgeons: Low Back Pain

http://www.ncbi.nlm.nih.gov/pubmed/15089084

(2) National Institute of Arthritis and Musculoskeletal and Skin Diseases: What is Back Pain

http://www.niams.nih.gov/Health_Info/Back_Pain/back_pain_ff.asp#b

Resources:

MensHealth: Master The Kettlebell Swing

http://www.menshealth.com/fitness/eow-kettlebell-swing#

Mens Fitness: 10 Dangerous Kettlebell Mistakes

http://www.mensfitness.com/training/pro-tips/10-dangerous-kettlebell-mistakes

Breaking Muscle: The kettlebell swing: Why it’s the perfect exercise

http://breakingmuscle.com/kettlebells/the-kettlebell-swing-why-its-the-perfect-exercise