Common Warm Up Exercises to Avoid So You Don't Get Lower Back Pain

This is for all the AFL, Soccer, and Runners of the world...

Having a structured warm-up is critical for injury prevention and preparing the body to perform at a high level, there are some exercises that would be seen as more detrimental than beneficial.

Forward leg swings are on the list of having little benefit no true benefit, just read on to hear our case. Observing local, junior and semi-professional sport we without fail see the lower-back being cranked on into extension to get the foot back as far as possible when the dynamic foot swings back. On the forward part of the movement, the lower back goes through flexion and this is when we experience tension through the hamstrings mimicking a kicking motion.

One major issue is the lack of core control when the leg is swung through. The core is a force transmitter allowing force to travel between the upper and lower body (very important to understand!).

When the lower back freely moves without having integrity, it acts as our '2nd hips'. Thus the constant cranking on our lower back can become a contributor to lower back pain

What's the solution?

It's providing solutions to improve core control/strength, hip mobility, and coordination of the lumbar spine, pelvis, hips, and rib cage regions.

Exercises such as Wall Assisted SL RDL, Wall Assisted SL Aeroplane, Bird-dog, Dead-bug, A-march, and B-march are going to provide a greater stimulus to improve mobility whilst maintaining core control.

Yes, this is an exercise that has always been done for many years (won't be going away anytime soon) as it specifically mimics the movement of kicking. But I would say that the gains that are made from it are so minimal and are better 'bank-for-buck' exercises that can be performed.

If it works for you, that's great! But if you're not seeing any change or just going through the motions, then it's time to make some changes.

>If you want to improve your sporting performance, overcome or prevent injury or become fitter and stronger, we can help. Get in touch with us today.

Trent Pirihi
Founder and Head Strength Coach
Inner Athlete Aus