ONS AND TONS OF PEOPLE DON’T LAND ON THE TOP OF THEIR BOX JUMPS WITH A NEUTRAL LUMBAR SPINE POSITION! Luckily when you have good motor control of your spine, the muscles keep you from LOADING the ligaments and discs (they are only loaded at your end range of motion, not in neutral positioning) when you are wodding it up. In fact, ligaments lose a lot of their inherent stiffness after you have been sitting in a crappy position for roughly 20 minutes. They don’t stretch very far before being injured (which we call a sprain). Ligaments and discs are not stretchy beings. The spine is then surrounded by a stocking-like collection of connective tissue, primarily ligaments. Between the bones of the spine are discs, which you have heard about from people saying they have a “slipped disc”. The lumbar spine typically needs to have more stability aka motor control in most people (which really is just a fancy way of saying that your low back shouldn’t be sloppy, it needs to be a well-controlled orchestra). The lumbar spine is made of the lowest 5 vertebrae of the spine, L1-L5. If you understand some basic anatomy, the curtain is lifted off of why people’s low backs commonly hurt, so let’s talk a little anatomy. Read this before moving on, please.īack to the low back. Please review my article on The Joint by Joint Approach to human movement. We need a little background on the lumbar spine in order to fully understand the consequences of the contents of this article. Ok I digress, let’s talk about the low back. Those are two very different things, especially in the high repetition world that is CrossFit. When you are COMPETING, you should compete to win. When you are TRAINING, you should be training to improve. If you have been reading any of my stuff or have been to one of my workshops, you have heard me say this before, but I will say it again here. You should really jump and land like an athlete, especially when a workout consists of a lot of box jumps. What I want to talk about in this post is the thing you probably DON’T think about when you are doing box jumps (mainly because it is shadowed by the Achilles rupturing phenomenon) and that is low back positioning, low back loading, and low back pain. That’s where we will leave the Achilles story at for now. Maybe I will write about that another day, maybe. If you do box jumps and get low back pain, this article is for you.
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