Bracing for Back Pain with Squats and Deadlifts

A common clinical pattern that I've been seeing recently has been some of my Crossfitters and weightlifters complaining of back pain up and down the back extensor muscles, the spinal erectors. After  an examination, some of them end up benefiting from a discussion on bracing strategies. Oftentimes their strategy for bracing is to suck in their gut and tighten their core muscles from there. 

We end up discussing a little bit about the role of the trunk and pressurization to increase power output during lifting. Generally, their symptoms of aching and stiffness in the back muscles worsen with increased weight or high repetition workouts is a result of a faulty bracing pattern where they excessively arch into extension as they lift. This overworks their back and simultaneously weakens their performance. Now, don't get me wrong, we want to be able to use our back and it's perfectly fine to feel it working, but this clinical pattern often falls into a performance issue.

Check out our video here for a demonstration of the bracing patterns we want to emphasize while lifting. As a caveat, there are plenty of variations on bracing and this is just one type that I find useful for a particular patient pattern!

Seeing some changes but still want a more individualized approach to your rehab? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation!

Thomas Bilodeau, PT DPT, USAW-L1

Zenith Performance Physical Therapy 

ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult