Understanding Low Back Pain in Youth Baseball Players
If you're a baseball player with back pain, it’s important to find out what’s causing it. Sometimes, back pain can come from something called spondylolysis/spondylolisthesis. These are big words, but they just mean that a small bone in your back might have a crack or got to a point where it has created some instability (hard to stay put). This can make your back hurt, especially when you bend backward.
This is where we come in. We figure out if you have this problem by doing special tests and looking at movement patterns. Physicians will do the same with special testing and then look at pictures of your back, like X-rays or an MRI. The pain can feel like other back problems, such as a disc injury or muscle strain, so it's important to get the right diagnosis.
If you have spondylolysis or spondylolisthesis, you might need to wear a special back brace for about 8-12 weeks to help your back heal. During this time, you won’t be able to do much sports activity, but after about 12 weeks, you can start getting back into action. The first step is to avoid bending backward and work on movements that protect your back.
Key Phases of Low Back Pain Rehabilitation
Mobility Phase
Focus on Thoracic and Hip Mobility
In baseball players, poor thoracic spine mobility can contribute to compensatory movements that stress the lower back. To address this, we focus on restoring thoracic extension.
Key Exercises:
- Prone Crocodile Breathing: Helps improve diaphragmatic breathing and thoracic mobility.
- Thoracic Rotation Exercises:
- Thoracic Extension on Foam Roller: Stretches the thoracic spine to restore mobility.
- Supine Lower Extremity 90/90 Toss with Arm Bar: Mobilizes the thoracolumbar junction while improving motor control.
Stability Phase
Motor Control and Core Stability
Our priority here is to build core stability, particularly in flexion. Baseball players often exhibit anterior pelvic tilt and lumbar lordosis, making this a crucial area of focus.
Key Exercises:
- Stability Ball/TRX Knee Tucks or Pikes: Maintain a neutral spine as you tuck or pike your knees, challenging core stability
- Tall Kneeling Press Out: Use a bar attachment on a cable machine to perform this anti-extension exercise.
- Anti-Rotation Exercises: Start with isometric holds, focusing on maintaining a neutral spine while resisting rotational forces.
- 1/2 Kneeling Chops: Work on core stability with flexion and rotational patterns, ensuring the inside hip remains stable.
Functional Movement Phase
Pain-Free Movement Progression
Once pain-free movement is achieved, we advance to more functional exercises that integrate postural control and dynamic stability.
Key Exercises:
- 90/90 Rack with Suitcase Carry: Focuses on maintaining posture while engaging core stability.
- Turkish Get-Up: Combines thoracic extension, scapular stabilization, and lower body strength in a full-body movement.
- Valslide Reverse Lunge with 3D Strap Feedback: Challenges hip rotators and upper body rotation, crucial for returning to running.
Power Development Phase
Transitioning to Strength and Power
In this phase, we build on the stability and mobility work to enhance power output, crucial for baseball performance. We start with flexion-biased training and progress to more dynamic, sport-specific activities.
Key Exercises:
- Medicine Ball Slams: Focus on explosive flexion movements.
- Medicine Ball Rotational Slams (Unilateral): Train unilateral rotational power.
- Dynamic Rotational Medicine Ball Slams: Incorporate full-body rotational power.
As we progress, these exercises will become more specific to baseball, ensuring that your kinematic sequence from the pelvis through the thoracic spine to the arms is optimized for peak performance.
When to Seek Professional Help
If you're a baseball player with back pain, we’re here to help. The sooner you start working on it, the sooner you can get back on the field and play even better than before.
As my client Irwin said, "A lot of people say they can make you better, but you actually did!" He got back to playing and even made a summer team that is getting him noticed by colleges.
Need personalized help? Book a consultation with our experts today!
Don’t wait—click "Book a Call Now" to start feeling better. And don’t forget to subscribe to our blog for more tips and information!
Low Back Pain Program (8 week)
Are you tired of dealing with nagging low back pain? Our 8-week program is designed to help you regain control and confidence in your movement. We start with the essentials, focusing on neutral spine foundational exercises that target painful movement, enhance mobility, and build core stability.
As you progress, we'll guide you into dynamic movement patterns and capacity training, preparing your body for a safe return to weight room activities. Whether you're looking to get back to the gym or simply move through life without discomfort, this program is your path to a stronger, pain-free back.
Thank you,
Daniel Stokes
Comments