Issue 077

July 2011

It regularly ends careers yet is one of the most neglected areas of the body – make sure you’ve got your own back covered! By Dr Rosi Sexton.

We’ve all heard horror stories of fighters who have been sidelined by back pain, sometimes before crucial fights. You’ve probably seen training partners suffer from it, some even to the point of giving up the sport. Maybe you’ve had it yourself. Back pain isn’t unique to MMA; it’s something that many people, whether active or sedentary, will suffer from at some point in their lives. But those of us who train regularly may be putting ourselves at greater risk in some respects. MMA is a sport that can place a huge stress on the human spine. Fortunately, there are things you can do to reduce your chances of developing lower-back pain. 

Back pain can have obvious causes. Let’s say you lifted someone in a wrestling session, and you felt something twinge in your lower back. Maybe you got thrown and landed awkwardly. Perhaps it happened in the weights room – one deadlift too many with not quite perfect form.  

As often as not though, back pain is something that creeps up on you. You’re not quite sure when you first noticed it, but it’s been getting gradually worse. Or you were fine all the way through that weight training session and the wrestling afterwards, but then you strained your back badly while getting out of bed in the morning and now you’re in agony. 

One of the most damaging actions for your lower back is repeated or prolonged forward flexion. In simple terms, this is what happens when you bend from your back rather than your hips as you reach forward to lift something – think about that guy rounding his back as he tries to deadlift the bar in the gym, or someone repeatedly lifting heavy boxes without bending his knees. It is important to understand that injury is rarely a result of one single movement. Usually, the damage accumulates, often unnoticed, over time until suddenly it reaches the point of failure. The final straw can be something like picking up a pencil or tying your shoelace. 

In MMA, wrestling is one area where problems can occur because of the lifting and high impact. Less obvious, but just as critical, is the damage that can occur during lower-impact grappling and BJJ techniques. Many BJJ practitioners will spend a fair bit of time on their back being “stacked” in guard. This position forces the lower back into flexion, and although a grappler may seem to “get away with it” for some time (especially if s/he is flexible), it can cause problems in the longer term. 

Finally, consider what you spend your time doing away from the mat. Sitting at a desk with poor posture for eight hours a day may have as much to do with your back pain as anything that you do in training. 

GENERAL TIPS FOR KEEPING YOUR BACK HEALTHY FOR MMA

• Learn to deadlift, properly. Having a good deadlift isn’t just about increasing your strength, it’s important for developing good lifting technique that minimizes the strain on your back. Ideally, book a few sessions with a strength coach who will correct your form. Use a fairly light weight at first, while you work on getting the technique perfect. If you have any existing lower back problems then speak to a professional (such as an osteopath, physiotherapist or qualified coach) before doing any heavy lifting. 
• Stretch your hamstrings. If they are tight then your lower back will have to flex more to compensate. It is important to ensure when you are stretching that you keep your back straight. A good way to do this is to lie on your back and use a towel or a belt looped round your foot to pull your leg towards you. 
• Stretch your quadriceps and hip flexors. Tightness down the front of your thigh can contribute to back pain by increasing the compression in your lower back. This type of pain will often come on while running or after standing for a long time. 
• When grappling, avoid letting people stack you so that your lower back is fully flexed, even if it isn’t painful while you’re doing it. Over time, it is very likely to lead to back problems. 
• Avoid wrestling with people more than a couple of weight classes heavier than you. This tends to be when injuries often occur! 
• If you spend time sitting at a desk, or working at a computer, then make sure it’s set up correctly and that you are sitting with good posture. 
• If you have back problems, then consider consulting an osteopath, physiotherapist or other sports injury professional. Check they’re qualified and, if possible, go with a recommendation. 
• The good news is if you are training correctly, the strength and mobility you develop can help to prevent you from becoming a back pain statistic. 

Rosi Sexton is a pro fighter, sports therapist and registered osteopath. She can be contacted via her web page www.rosisexton.com