Kettlebells are strength training tools that came to the West from Russia, though they may date all the way back to ancient Greece. Although kettlebells are free weights like dumbbells and barbells, kettlebell training works your body aerobically, too. Using kettlebells offers many benefits, including preventing injuries. However, if you have a back injury or lower back pain you can also use kettlebells for rehabilitation.
Lower Back Pain
Muscle imbalances, poor posture and weak core muscles contribute to lower back pain and may lead to injuries. The muscles on the back side of the body that are responsible for posture and stability are frequently overlooked by many exercisers. These include the glutes, hamstrings, calves and the lower back. The lower back muscles are the erector spinae. Many kettlebell exercises work these muscle groups including the kettlebell swing, kettlebell snatch and kettlebell dead lift.
Kettlebells and Flexibility
Tight muscles contribute to back injuries. The hip flexor muscles, including the iliopsoas and rectus femoris, move the hips forward. When these muscles are tight, they pull on the pelvis and cause it to tilt forward. This shortens the back muscles and lengthens the abdominals, prohibiting the abs from providing proper support to stabilize the lower back. Working with kettlebells increases flexibility in the hips and also strengthens the abs.
Protecting the Back
Even though kettlebell workouts can improve back injuries, incorrect exercise form with a kettlebell can also cause them. The most important thing to remember is to avoid flexing your lower back forward during exercise, or really at any time. Instead, maintain a neutral curve in your lower back during kettlebell training. A natural curve is a neutral position, meaning you do not round or arch your back. If you stand up against a wall, there should be a small curve in your lumbar spine, not a large curve. But also, your back shouldn't be completely flat.
Recommended Exercises
The kettlebell military press exercise strengthens the core and keeps the back healthy. To perform this exercise, stand with your feet shoulder width apart and your back in a neutral position. Hold a kettlebell in each arm with the elbows bent and tucked into your sides. Then, press the arms toward the ceiling.
Kettlebell swings develop muscular endurance in the erector spinae muscles of the lower back. To perform this exercise, hold a kettlebell between your legs with both hands on the handle. The arms are straight and the knees bent slightly. Then, swing the kettlebell up to eye level and control the weight as it lowers back to the starting position. Maintain a neutral spine.
When Not to Use the Kettlebell
Although kettlebell training corrects back problems, few conditions contraindicate kettlebell training. If you have osteoporosis, spinal stenosis, spondylothesis or a mechanical back dysfunction, speak with your doctor before you use a kettlebell as kettlebell exercises may aggravate these conditions.
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