Can You Use Kettlebells With A Bad Back?

I always get a lot of questions at One Love Fit Club in Chino, CA, about the benefits and drawbacks of specific exercises for a variety of physical limitations. One specific question recently was what types of exercises were good for a bad back, and whether kettlebells could be used if you have back problems. Just like any type of exercise, it depends on how you use the kettlebells and the training you have. When I work clients in personal training, I modify all workouts to ensure they address specific needs, whether it’s building up back muscles without exacerbating pain. The same is true with kettlebells. Some workouts can’t be done if you have a back injury, while others, when done correctly can help build the muscles to relieve pain.

Learn the right technique for a start.

No matter what exercise you do, form counts. The same is true for kettlebells. Exercise, no matter what type it is, increases circulation and that helps heal muscle tissue and builds strength to prevent future pain. It’s the reason you do active recovery after working out too hard at the gym, where every muscle in your body burns. The body has an amazing ability to heal itself and exercise can help.

No matter what type of move you use with kettlebells, it’s all about form.

You’ll exacerbate pain if your technique is poor. For instance, if you have lower back pain, it will get worse if let the kettlebell pull you forward and feel your weight mostly on your toes, then adjust that move by yanking it out of that position. You need to use a relaxed position and let the kettlebell flow naturally with your body.

When you do functional training with kettlebells, you’ll strengthen your spine.

You’ll build all types of function strength, power and endurance, while increasing flexibility with the right kettlebell workout. Kettlebell workouts also strengthen your core, which is good for the back. As it builds strength, it also builds flexibility, which you need for a healthier back. The exercises work the larger muscle groups to build strength, so smaller muscles don’t have to take over, which make them more prone to injury.

• Kettlebell training help your muscles work in synergy. Your muscles work together as one during a kettlebell workout, which transfers to daily life to provide functional fitness and prevent further injury.
• Just like any type of exercise, when you workout with kettlebells, if you have a bad back, start out light and don’t push yourself. Trying to do too much before you strengthen the back muscles or learn the proper technique, can make things worse.
• Before you start kettlebell workouts, I’d recommend some personal training to first strengthen the back. For instance, something as simple as wall push-ups can help relieve pain and build the muscles of the back.
• If you’re suffering from back pain, first check with your health care provider before starting any exercise program. If you have the okay, then personal training can help you build the strength to eliminate most back pain.

For more information, contact us today at One Love Fit Club!