It’s been a hard back week at CrossFit London. Most of you use your backs well, moderate your loads and maintain a tight core when lifting, meaning deadlifting isn’t an issue.
If deadlifting is an issue, it’s normally traced down to a lack of what Stuart McGill calls ” back hygiene”. Poor back hygiene means you use your back when lifting, all the time! You also abuse your back every day, by slumping and slouching ( or overextending). I t could also mean you are ok, but you cannot control yourself in a WOD. You’ll pile through in a workout no matter what your body is telling you ( it’s ok, I did this too, but, it’s tough being an asshole isn’t it!)
I’m an expert in this area because, for years, this is what I did. Zero back hygiene. My back took everything I threw at it. Until it broke.
If you have back pain, there are 5 key mistakes you probably make. I made them all
1) Having a slumping place. That’s the place where you mold furniture to the worst position for your back, and you slump there for hours.
for the record, here is my slumping place
2) I went searching for physio’s, therapists and experts to fix my back. The reality is that they all fixed it. I just went right on home and screwed it up again
3) I failed to take responsibility: I blamed CrossFit for setting the deadlift, furniture manufacturers for making soft sofa’s, girlfriends for buying soft sofa’s, the door of our flat being wide enough to allow a soft sofa into my life. I also loaded stress, poor diet and worry into the mix, to get top quality pain, I certainly didn’t moderate my exercise: anger drove my deadlift up to levels that would guarantee to destroy it.
4) A refusal to do the “guaranteed to work” boring therapy exercises
5) A refusal to realise that I was a “backaholic”. That I loved slumping and I liked that sickly sweet pain that comes with 8 hours of hanging in your back. I think I also liked the sympathy I got, but that’s awful to confess (in fact, I’m going to edit that confession out).
The good news is this: unless you have back plague, or a demon has possessed your spine, you can fix your back. Back plague, demonic possession otherwise known as Red Flags are here: if you have these symptoms, you do have a medical condition (or a demon) and you need help fast.
But, unless you are in the tiny minority who has something really wrong with their back , your pain is down to you, and you can fix it if you want or can be bothered to.
If any of our members are remotely interested, we will go through the skills and drills you need to fix your back on Sunday 16th July at 10.30am in the back room at 9 Malcolm Place E2, for free. The class “back hygeine” is on the booking schedule. You should be able to book in and the system won’t charge you!
Don’t worry about me! If no one shows, I’ll drink coffee! After all, I’ve decided to manage my back. I’m so over needing it to hurt