Trunk and Pelvis

Hey gymnasts!

Back pain is so common in gymnastics, but that doesn’t mean it’s normal. Oftentimes, gymnasts think that back pain is just a part of the sport. It really shouldn’t be! There are things you can do to prevent it.

Common injuries in back include

  • Spondylolysis (stress fracture the back part of a vertebra)

  • Spondylolisthesis (2 stress fractures at one vertebra with some slippage of that section)

  • Stress Reaction (basically, the wear on a vertebra that shoes that too much pressure is happening there and can eventually become a fracture)

  • Facet joint syndrome (irritation where two vertebras meet)

  • Mechanical back pain (back pain from too much motion at one section of the back)

  • Vertebral body fracture (a fracture of the front part of the vertebra usually from iimpact)

  • Discogenic injury (pain at the disc, which is the cushioning between the vertebrae)

But, perhaps a more important list is this one - common reasons for the back injuries listed above

  • Too much hinging at one point in the spine

  • Not enough mobility in your upper spine

  • Standing in an arch-y posture or being arch-y when you punch

  • Not using core strength to withstand the forces of gymnastics movements

  • Using your back too much and your hips not enough for movements when your leg(s) kick behind you

  • Not enough shoulder mobility, so your back has to compensate

  • Not enough shoulder strength so your back has to absorb all of the shock when you land on your ands

  • Landing “hard” sending shock into your back

If you have pain, you should consult a medical professional to guide your care - especially if you can point to the spot that hurts with one finger, if your pain has been going on for more than a week, or even if it doesn’t hurt all the time but it keeps coming back.

Here are a couple of exercises you can do to strengthen your trunk and pelvis. We can’t emphasize enough, if you have back pain, consult a medical provider. Sometimes fractures aren’t seen on xray and you need further imaging. And, “just rest” isn’t enough. You have to figure out the movement patterns that are causing the issue.

Here are some exercises for your trunk and pelvis (aka your back).