Biceps curls do not typically cause injury, especially when using EZ curl bars, which put the wrists in a more natural position. When you feel back soreness or pain during or after performing EZ curls, take steps to find the cause and treat the symptoms, and then make changes to prevent future pain and injury.
Causes
If you did not have pain or soreness before doing EZ curls, the most likely cause is poor technique. Swaying back and forth when doing curls puts unnecessary strain on the lower back. If the pain or soreness is higher up on the back and towards the outside of the torso, you likely are tensing your core muscles and the soreness is due to this straining.
Symptoms
The soreness you would experience while doing EZ curls will be acute. You will not walk around with a dull or aching stiffness. Instead, certain movements or positions will cause pain in the sensitive area. Most likely these movements or positions will mimic the movement or position that caused the original injury. For instance, if bending forward causes pain, you are mimicking the rocking movement of the upper body that you did while performing the curls. If movements to the side or twisting movements cause the pain, it is more likely the tensing of the core that is causing the symptoms.
Treatment
Treating back soreness is difficult because our back muscles are used to stabilize most movements. Any pain or soreness can be exacerbated by ordinary movements. Use ice to treat the injury for the first few days, then, if the problem persists, try applying heat. If the pain worsens, go back to using the ice. Stretching the area gently can help as well. Only stretch slightly and hold the movement for several seconds. Do not perform dynamic stretches because the movement may be too stressful on the injury.
Prevention
Preventing back injuries during EZ curls is simple and only requires a small amount of discipline or extra effort. Maintaining a straight but relaxed posture is the easiest way to prevent back injury. The muscles are better able to stabilize and adjust to loads when your back is relaxed. Stand with a slight bend in your knees to absorb any added shock to the skeleton. Be sure to bend at the elbow when performing the curls. Do not allow your elbow joint to move forward, which begins the swinging process. If you do not have the discipline to maintain this posture, simply stand with your back against a wall and your elbow joint pressed into the wall. This eliminates the potential for human error and forces proper technique, although it can make the lift feel more awkward.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- MayoClinic.com: Back Pain
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