Scaling Workouts with Low Back Pain: Three Key Principles

We’ve been blessed at Movement Rx to know a large number of really good coaches and trainers here in San Diego.  However, many times those coaches can’t give you all their attention.  Even more frequently, you as the individual aren’t being mindful enough of your movement.  So should you be scaling workouts with low back pain?

“Layering strength on top of dysfunctional movement is a gross misunderstanding of the primary responsibility of fitness trainers and coaches: reducing injury.”

We’ve been blessed at Movement Rx to know a large number of really good coaches and trainers here in San Diego.  However, many times those coaches can’t give you all their attention.  Even more frequently, you as the individual aren’t being mindful enough of your movement.  So should you be scaling workouts with low back pain?

Consider the following scenario that will play out this afternoon throughout San Diego:

Your low back has been bothering you all day but you know you still need to get to the gym.

Your day has been filled with stress and traffic is a nightmare getting home.

You’ve been sitting at your desk and your car all day, which is not helping the nagging pain.

So….how are you going to get a good workout?

Should you even go to the gym?

If you do go, is your coach going to know how to scale your workout so you do not injure yourself?

The Best Healthcare is Self-Care

Between home and work, your exercise is your haven. A time when you get to eliminate the stress of the daily grind and focus on your own health. Unfortunately, for you, the gym is not always a place of health. Squatting makes your back hurt. Deadlifting feels awkward and is usually accompanied by some low back tightness the next day. Instead of the gym being a place of health, it has become an additional place of stress, waiting for the next injury.

There is a common misconception in the fitness (CrossFit, Strength and Conditioning, Group Fitness) industry that “scaling” workouts can only be done by lowering weights and reps.

This option is great if strength is your problem.

It’s not strength.  It’s movement.   Your back pain is coming from suboptimal movement patterns. Your inability to properly squat or deadlift causes significantly more harm to your body than the speed at which you move lighter weights.

Our colleagues at The Low Back Fix, an online rehabilitation company, wrote a must-read article on properly scaling workouts while dealing with low back pain.

The methods laid out in this article are critical to healing your low back pain and developing quality movement patterns.

**READ FULL ARTICLE HERE**

If you want hands-on guidance in scaling workouts for low back pain from one of our physical therapist movement experts, schedule a visit with us Schedule an Appointment.