Lower Back Problems

[uconnvaulta]

is it just me or do a lot of vaulters have a lot of lower back pain, i know that i do, sometimes it stops me from vaulting because take off is just too painful,

im wondering if anyone else has this problem and if you do what do you do to warm up and take care of the problem, other than going to the useless trainers and doctors who tell you to stop vaulting

[swtvault]

I don't know if this is the case, but more often than not it boils down to runway mechanics, having an under step, and utilizing the wrong abdominal exercises excessively (see the abdominal ex. post.) Try to hold yourseld to a mid mark every time. For instance if you are gripping 15'2 or so, you should hit a mid of 51-52. Do some pole runs on the track to establish your mid, and try to hold yourself to it. Obviously, the higher the grip gets, the more your mid will move back. This worked for me and I have seen it work for numerous other people. I know this isn't what you asked, but it could help solve the underlying problem.

[rainbowgirl28]

Try going to a chiropractor and see if it helps. My back felt the best it ever has last spring when I was seeing one twice a week!

[izzystikchik]

I know once i get jumping seriously, my body in general starts to ache. I know how you feel about the lower back though. I always have to bend down when i'm waiting in line to jump, it helps me a little. And when i go home i have to lay on an ice pack to keep it from getting worse.
I have thought that maybe my step is under, yet my back aches even when i'm right on, but honestly i think the pain is from jumping all the time. Pole vaulting is not a natural sport so stress will be applied regardlessly

[Robert schmitt]

I don't know if this is the case, but more often than not it boils down to runway mechanics, having an under step, and utilizing the wrong abdominal exercises excessively (see the abdominal ex. post.) Try to hold yourseld to a mid mark every time. For instance if you are gripping 15'2 or so, you should hit a mid of 51-52. Do some pole runs on the track to establish your mid, and try to hold yourself to it. Obviously, the higher the grip gets, the more your mid will move back. This worked for me and I have seen it work for numerous other people. I know this isn't what you asked, but it could help solve the underlying problem.

I Agree with this 100%. If your take off is not 100% you'll eventually have back problems. I also agree with Becca 100% if the biomechanics and nuerology of your spine is not working correctly you'll have problems-and they show up even quicker with inefficent take off.

Disclaimer- I'm a vaulter with a horrible under take off, I've broken my back from missing the pit, and I'm a chiropractor

[vaulter0512]

Well i dont know what's going on with my lowerback right now!! !! i had to sitt out a whole week last week just because i got to where i couldnt even run it was soo horrible! i started vaulting this week but that pain is still there not as bad but i dont know what to do, and i vaulted today and after vault practice it was hurting just to bend over again.it's frustrating me!!! and b/c my first meet is next saturday! i stretch it out everytime before i jump my step has been right on for the past 2 weeks i dont understand i heat and ice..and take motrin...does anyone have any suggestions at all that may help? without stoping the vault!!

[ashcraftpv]

I had a bad lower back for a couple years in college. I attributed it to taking off 6" under all the time and the heavy lifting I was doing. It hurt after practice everday, but the pain was managable. We got a new vault coach my last year, and he suggested that my hips might be out of alignment. I had also had some hamstring problems on the same side as well. Apparently my lower back muscles and my hamstring were compensating for my misaligned hips. I got them re-aligned and my back pain disappeared and my hammy started feeling better.

i am not a chiropractor, so I may have been misinformed, but it seemed to work for me. (robert, is any of this accurate?)

[Mecham]

It kinda sucks, i have had back problems for quite sometime now. It runs in the family.

[Robert schmitt]

Apparently my lower back muscles and my hamstring were compensating for my misaligned hips. I got them re-aligned and my back pain disappeared and my hammy started feeling better.

i am not a chiropractor, so I may have been misinformed, but it seemed to work for me. (robert, is any of this accurate?)

Yep. I'm sure what you mean and what most people refer to as thier hips are actually your illiums. These bones make up most of the pelvis. the other bone being the sacrum. What you most likely had was a Sacro-illiac or SI joint dysfunction/misalignment. Since the majority of your low back muscles, your glutes, part of the hip flexor, and hamstings attatch to the illiums a misalignment in the SI joint can lead to a lot of problems in both the back muscles and hamstrings because the joint will not move through it's proper range of motion. This lack of proper joint motion also effects you body's proprioception and well since proprioception is the body's ability to tell where it is in space you have decreased co-ordination which can contribute to chronic muscle pulls/tears, decreased reaction time, etc...

[polecat]

This week's Sports Illustrated has a great article on pro football linebacker Junior Seau's training regimen. I have detailed the points in another thread, however, there is one exercise highlighted in this article that could be helpful to mitigate lower back pain or help others avoid lower back pain.

I agree with earlier posts that the back problems are can be the result of a cumulation of vaults, especially if there are technical flaws, plus an emphasis on abdominal strengthening. Seau also does a lot of abdominal training, however, after the abdominal workout, his trainer has him do "counter exercises" that focus on the back, spine and hips -- the muscle groups opposite the abdominals.

One of these exercises, a full bridge, is highlighted in the article. You simply lay on your back, bend your knees with your feet still on the floor, put the palms of your hands on the floor by each ear, and try to push your body up off the floor with your hands and feet. It's like a backward push up. I think this exercise would help those who with sore backs and help other vaulters avoid irritating their backs. It's also good for building the shoulders and upper back.

Obviously, someone with lower back pain probably is going to find a full bridge to be difficult and/or painful. Try other less stressful exercises that focus on these muscle groups and try to build the strength up to where you can do a full bridge. It's important to avoid over stressing an inflamed area. This is where a physical therapist could be helpful.

Also, I agree with seeing a chiropractor to check out the alignment and correct it if out of alignment. But it is important to complement what the chiropractor is going with some sort of physical therapy or strength training to the back muscles.