Middle Back Pain After Kettlebell Swings (13 Things To Consider And Help)
Kettlebells have come a long way in a short space of time.
They are very versatile and you can pretty much use them anywhere.
However, if you are finding that you are getting back pain, in particular, middle back pain it could be for various reasons.
We will look at why this may be the case and how you can avoid the problem, so you can enjoy swinging, pressing, and hinging as soon as possible.
Why Am I Getting Middle Back Pain After Kettlebell Swings?
If you experience middle back pain after kettlebell swings, there’s a good chance that it’s due to poor form or technique. When swinging a kettlebell, you should maintain a tall posture and keep your shoulders down and back. Your core should be engaged, and you should use your hips to generate the momentum for the swing. If you round your back or let your shoulders shrug up to your ears, you put yourself at risk of middle back pain. Another potential cause of middle back pain after kettlebell swings is muscular strain. The muscles in your middle back, including the erector spinae and the rhomboids, work hard to stabilize your spine during the kettlebell swing. If these muscles are weak or tight, they may be unable to do their job properly, leading to pain.
In this post, we’ll share some tips on how you can improve your kettlebell technique to prevent back pain.
1. Any Previous Problems In The Area?
One of the first things to consider is whether you have any pre-existing problems in the area. This could be anything from a previous injury to poor posture.
If you have any niggling injuries, it’s always best to get them checked out by a professional before starting a new exercise regime. Even if you don’t think they’re relevant, it’s always better to be safe than sorry.
The same goes for posture. If you have poor posture, it can put a strain on your muscles and cause pain.
Try to correct your posture before starting kettlebell exercises and pay attention to how you’re standing and sitting throughout the day.
2. Are You Warm Enough?
Another thing to consider is whether you’re warm enough. If you jump into a kettlebell workout without warming up first, you’re more likely to injure yourself.
Make sure you warm-up for at least 10 minutes before starting your workout. A simple jog or brisk walk will do the trick. You could also add some dynamic stretches to your warm-up routine.
Then you will be ready to master the basics and practice the movement and motion correctly with your entire body being warmed up right.
3. Weight A Minute!
Besides poor technique, have you considered one reason you are getting middle back pain could be down to the weight you are using?
When you first start learning how to swing a kettlebell, it’s important to use a light weight. This will help you to get the movement pattern correct without putting too much strain on your body.
If you’re new to kettlebells, it’s important to start light. You might be tempted to go for a heavier kettlebell because you think it will give you better results, but this isn’t the case.
Heavier kettlebells are more difficult to control and put more strain on your muscles and joints. If you can’t control the weight, you’re more likely to injure yourself.
Start with a light kettlebell and gradually increase the weight as you get stronger. This is one of the most common mistakes people make when using kettlebells.
4. Movement Description
When you are ready and have warmed up your entire body it is now time to focus on the movement.
The middle back pain you experience after kettlebell swings could be due to incorrect form.
Here’s a quick summary of the correct technique:
-Start with the kettlebell in front of your hips, with your feet shoulder-width apart.
-Bend your knees and hinge at the hips to swing the kettlebell back between your legs.
-Explode through your hips to swing the kettlebell up to shoulder height, keeping your core engaged and your shoulders down and back.
-Allow the momentum of the swing to carry the kettlebell back down between your legs before repeating the movement.
5. Physics Concepts Breakdown
When you are kettlebell swinging there are some physics concepts at play. If you understand these, it will be easier to do the exercise with good technique and prevent middle back pain.
One of the most important things to understand its momentum. Momentum is the mass of an object multiplied by its velocity. In other words, it’s the amount of force required to keep an object moving.
To swing a kettlebell, you need to generate momentum. This is done by using your hips and legs to explosively push the kettlebell away from your body.
If you don’t generate enough momentum, the kettlebell will fall back down between your legs and you’ll have to start the movement again from scratch. This can be frustrating and puts a lot of strain on your back.
It’s also important to understand the concept of centrifugal force. This is the force that pulls an object away from the center of a rotation. When you swing a kettlebell, centrifugal force pulls the weight away from your body.
This is why it’s important to keep your core engaged throughout the movement. If your core is weak, the kettlebell will pull your body out of alignment and put strain on your back.
6. Reduce Volume Of Training
When you first start using kettlebells, it’s important to build up slowly. This will help your body to get used to the new movements and reduce the risk of injury.
Start with 1-2 sets of 10 reps and gradually increase the number of sets and reps as you get stronger.
Don’t always assume you can swing what you can curl, make sure you have an exercise program that works for you.
7. Are You Having Enough Rest?
If you are constantly training with kettlebells and not giving your body enough time to recover, you will eventually start to experience pain.
This is because your muscles need time to repair and rebuild themselves after exercise.
Make sure you’re getting enough sleep and eating a nutritious diet to support your training. You should also consider taking a day or two off from training each week to allow your body to fully recover.
Having enough rest is very important and something lots of people overlook, remember you won’t be able to perform to your best abilities if you don’t take regular time off from training.
8. The Importance Of The Hip Hinge
The hip hinge is a movement pattern that involves moving at the hips while keeping your spine neutral.
It’s an important movement pattern to learn because it’s used in a lot of different exercises, including kettlebell swings.
If you don’t know how to do a hip hinge correctly, you’re more likely to round your back and put a strain on your spine.
To do a hip hinge, start by standing with your feet shoulder-width apart and your knees slightly bent.
Hinge at your hips and bend forward, keeping your back straight. You should feel a stretch in your hamstrings.
Then, push your hips backward to return to the starting position.
Practice this movement pattern often so that you can do it correctly when you’re kettlebell swinging.
9. Is It Just DOMS?
DOMS stands for delayed onset muscle soreness. It’s the pain and stiffness you feel in your muscles a day or two after exercise.
DOMS is completely normal and is nothing to be concerned about. However, if the pain is severe or lasts more than a few days, it could be a sign of an injury.
DOMS normally happens when you are new to training or changed the type of training you do.
It can also be caused by training too hard, not getting enough rest, or not eating a nutritious diet.
If you’re experiencing severe pain, it’s best to see a doctor or physiotherapist to rule out any other potential causes.
10. What Muscles Should Be Sore After Kettlebell Swings?
If you’re new to kettlebell swings, you may be wondering what muscles should be sore after the exercise.
The main muscles worked during kettlebell swings are the posterior chain muscles. These include the hamstrings, glutes, and back muscles.
You may also feel soreness in your shoulders, arms, and core muscles.
If you do experience soreness, it’s important to listen to your body and give yourself enough time to recover.
Remember a kettlebell swing isn’t a squat movement, thrust your hips forward to gather momentum in the movement, which over time will increase your mobility, improve your lumbar spine strength and be beneficial in your workouts long-term.
11. Can You Injure Yourself With Kettlebells?
While kettlebells are a great tool for strength and conditioning, it’s important to be aware that they can also cause injuries if they’re not used correctly.
The most common injuries associated with kettlebells are strains, sprains, and fractures.
These injuries can occur when the kettlebell is dropped or when incorrect form is used during exercises.
To avoid injuries, it’s important to use proper form and technique when using kettlebells. You should also warm up thoroughly before training and cool down afterward.
If you’re new to using kettlebells, it’s a good idea to seek out the help of a certified kettlebell instructor or personal trainers at your gym. They can teach you how to use the equipment safely and effectively.
12. Correct Breathing
Breathing is important in all forms of exercise, but it’s especially important when you’re using kettlebells.
If you hold your breath while swinging the kettlebell, you could put yourself at risk of passing out or injuring yourself.
Make sure you breathe in as you swing the kettlebell back and breathe out as you swing it up.
13. Engage Your Core
As we just mentioned, it’s important to keep your core engaged when swinging a kettlebell. This will help you maintain good form and prevent injury.
To engage your core, imagine that you are trying to bring your belly button back to your spine. This will help to tighten your abdominal muscles and support your spine.
Final Thoughts…
If you’re experiencing middle back pain after kettlebell swings, there are a few things you can do to help ease the pain.
First, focus on improving your technique and form. This will help to prevent further injuries.
Second, stretch and strengthen the muscles in your back. This will help to reduce the risk of further injury and also help to ease the pain.
Finally, make sure you’re breathing properly and engaging your core. This will also help to reduce the risk of injury and help you maintain good form.
If the pain persists, it’s always best to see a doctor or physiotherapist to rule out any other potential causes.
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