When I started my studies for the Degree in Physiotherapy, I started more or less in the same period, to practice this new discipline for me: the CrossFit®.
I came from many years of training, both in the world of the gym, and in the world of sport, where I always have tried to make sense in what was proposed.
Simply put, I've always tried to apply what I studied in my degree course, with what was canonically proposed to me by the various instructors or gurus I met.
And the thing that most often left me perplexed is that, almost never, these two visions matched.
What was proposed to me was often different from what was said in the scientific literature. In fact, sometimes it was just the opposite.
Things though they began to change when, three years ago, I decided to start approaching CrossFit®.
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My approach to the CrossFit® world
CrossFit® is a world that immediately intrigued me, for its great effectiveness, but above all for its consistency with the world of scientific literature.
And as a curious boy and a lover of studying as I am, I immediately wanted to know more.
So I began, after a few months of practice, to inquire about scientific basis who supported this discipline, through articles, studies, research etc ... and therefore, I could not but come across what in the CrossFit® world is called the L1, or the "Level One" manual, that teaches you to become a CrossFit® coach.
My reaction after the first hundred pages was exactly this:
Wow! Glassman is a genius!
Reading L1 felt like reading a textbook from my course of study, full of scientific literature, of notions based on sensible studies, but which above all included training in a much broader vision than what is usually proposed.
In that manual, in fact, Glassman wanted to convey the concept of wellness, fitness and well-being, at 360 degrees, addressing issues such as human anatomy and physiology, passing through biomechanics and nutrition.
An impeccable manual to say the least.
Although in reality with this article, my intent is not to praise Glassman, but rather to nitpick. Because as in all things, there is always a small flaw.
That little flaw with CrossFit®
In fact, Glassman thought that the CrossFit® program should also be aimed at prevention of injuries and possibles musculoskeletal disorders.
And, in this regard, he also thought about how it could be defeated, or rather, prevent back pain using the CrossFit® methodology.
In studies related to posture and low back pain, scientific researchers have always wondered how useful it was train the abdominals in a preventive perspective, always coming to the same conclusion.
The literature tells us that it is preferable train the core, as a whole, with functional movements, rather than trying to ''isolate'' the abdominals, for example, with crunches.
And it is precisely for this reason that Glassman in his CrossFit® methodology has introduced some of the movements, adopted by gymnastics and by calisthenics, like toes to bar, v-ups, or ghd sit ups, in his workouts.
What's more, this kind of approach to core training, rather than just abdominal training, has resulted in elite CrossFit® athletes being recognized for their bursting turtles, as it also happens in Chalistenics.
By mutual agreement we can therefore say that Erik Neri or Rich Froning don't have those abs because they do crunches, but because they make functional movements that put their core in difficulty, and so it has to adapt to this great demand by building those turtles.
There is a problem with this though, the nit that I was talking about a moment ago.
Low back pain and iliopsoas
At the base of low back pain, the 90% of muscle causes, is caused by hypertension iliopsoas, and a resulting muscle imbalance.
Careful! 90% of the MUSCLE causes of low back pain, not 90% of low back pain in general.
The iliopsoas it is the most powerful hip flexor in our body, along with the rectus femur.
It intervenes like first engine in all hip flexion movements, that is, that movement with which we bring the thigh towards the trunk.
For example, when performing a reverse crunch, while we believe we are training the abs, they are actually working only in isometric mode; what is causing the thigh and legs to move up and down is the iliopsoas.
Similarly, during a toes to bar, during knee to chest, or during sit-ups, we actually stand greatly stressing the iliopsoas, and not the abs.
Or rather, your abs are definitely working for stabilize the core, but only in mode isometric, while what allows us to perform all these exercises is precisely the iliopsoas, which by flexing the hip allows us to perform these movements.
So when do the abs work?
Given their anatomy, they work concentrically when we ideally seek to bring the sternum and navel closer to each other.
For example, during a normal crunch, or in the first degrees of movement of a sit-up; after that, the iliopsoas will also intervene here, to flex the trunk on the thigh.
So it is easy to understand how it can often find itself in a situation of excessive fatigue or tension.
And here comes the beauty: excessive development of this muscle will favor the onset of low back pain!
It can never be regarded as the sole cause, but it certainly can help this dysfunctional condition.
We certainly can't eliminate exercises like toes to bar from a CrossFit® programming, but rather we must aim for the reinforcement of the counterpart, that is, those muscles "antagonists”To the iliopsoas, and which somehow would guarantee a correct tension balance.
I'm talking about the square of the loins and spinal erectors, recruited for example with simple ones superman hold.
Also, it would be wise to try to reduce those muscle tensions that are generated in the iliopsoas, making the targeted stretching, and of mobility exercises for the whole hip-pelvis district.
Also self-massage of the area, for example with a tennis ball or a foam roller, can help in these cases.
Back pain and iliopsoas: a frequent problem
A low back pain picture could be Very frequently in those who practice CrossFit®, especially in the case of high iliopsoas activation.
Even those with a weak core could suffer from the same problems. The basin is in fact subject to synergistic or opposite tie rods.
For example, the sitting position we hold for several hours a day could be another cause.
While we spend hours in front of the PC, the lower limb is always flexed, bringing the origin and insertion of the iliopsoas closer: connective tissues and proprioceptors over time yes reset, losing the physiological range of this muscle.
Often, l'most common mistake that is accomplished is to associate a short muscle with the fact that it is a strong muscle.
For this there is a specific test, to check if we have an imbalance of force at the level of the pelvis.
You lie on your back and bring your legs straight in the team. The lower limbs are lowered, always tense, to the ground, trying to keep the lumbar spine adhering to the ground for the whole range.
If the lower back rises or arches, it means that the thigh flexors (iliopsoas, rectus femur) they are too strong than the muscles of the abdomen.
Specific work will therefore have to be done "Isolation" and re-education to rebalance these forces.
Also, we must always remember that our body think by movements and not for muscles; therefore rather than focusing on the rectus abdominis, the external oblique, etc., it would be much more intelligent to concentrate on the movements.
In conclusion
Learn and become skilled performers of exercises that involve all the pelvic girdle and core, without worrying overly about what is working, but rather verifying that it is natural muscle synergy is respected.
And here it is, always balancing muscle synergy between iliopsoas and abdominals, training the extension counterpart e training core stability in general, we can take a huge step towards preventing back pain.
This article is meant to be pure informational purpose, for a problem that I believe to be quite common in the CrossFit® population, but my invitation is always to consult a specialist in case of onset of pain.
However, this does not mean that all of the above can be used a preventive purpose, thus keeping away that uncomfortable and unwanted back pain.
Roberto Bombagi, 22 years old, founder of Fisio Magazine.
He practiced Rugby since the age of 7, serving in the ranks of the Serie A with the team of his city, Alghero, while currently, he is dedicated to CrossFit for about 3 years and under study.
Big passionate about Scientific Literature and Physiotherapy, and its mission is to try to spread it to as many people as possible, so that they become more aware!
Instagram Profile: @robertobombagi_, Page: @fisiomagazineit,
website: www.fisiomagazine.com