Kettlebells provide a challenging total body workout that includes cardiovascular exercise as well as muscle strengthening and toning. The dynamic nature of kettlebell workouts facilitates an intense core workout. While kettlebell training can cause back injuries, proper kettlebell exercises can rehabilitate back injuries and reduce your pain.
Cause
The main contributing factor that results in back injury from kettlebell exercise is improper form. Allowing your back to bend during the exercise increases the strain on your back and predisposes you to a strain, sprain or muscle tear. If you are deconditioned and you attempt kettlebell exercises, you may sustain a more substantial injury to your spine such as a herniated disc. Perform a simple "good morning" stretch with your back straight while bending over to reduce the risk of injury during your workout.
Optimal Weight
Kettlebells, similar to dumbbells, vary in weight. To undertake kettlebell exercises, it is vital to select the proper weight. You should feel fatigued at the end of each set and barely able to complete each exercise yet able to maintain proper form. If you cannot complete the exercise properly, reduce your weight. Make gradual, small increases in your weight as you can safely tolerate to reduce the risk of injury to your back, arms and legs. Consider exercising in front of a mirror to monitor your form throughout the exercise. Ideally, if you are a novice, learn how to use kettlebells in a group class or from personal trainer.
Prevention
Proper form is essential to reducing your risk of a back injury. Start with your feet placed approximately shoulder-width apart with your feet flat on the floor throughout the exercise. Allow a "soft bend" in your knee at approximately 10 degrees flexion and maintain this stance throughout the activity. It is essential that you keep your back straight during all phases of your kettlebell workout. Tightening your abdominal muscles during exertion facilitates proper back alignment. Consider exercising in front of a mirror to monitor your form throughout the exercise.
Benefits
Kettlebell exercises counter a sedentary lifestyle, especially if you have a desk job. Because of the increased time spent in this position for work and recreation, you may develop a muscle imbalance from tight hip flexors and weak hip extensors, specifically the gluteus muscle. This forces your lower back muscles to overwork when you walk and exercise and leads to a cumulative trauma injury. Using proper form while completing your kettlebell exercises will rehabilitate your muscle composition by stretching your hip flexors, strengthening your gluteus, relieving your back and toning your abdominal muscles.
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