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Lower back injury
Hi everyone! So I recently strained my lower back I think from pole dancing too much and was advised by an instructor to take some time off to let it rest and get better. While I agree this is probably the best thing to do I am concerned because I do not want to lose any strength while I am resting since I am training for a competition in April. So my question is how long should I rest it? Should I stay away from the pole all together or just stick with moves that don’t put stress on my lower back? What strength exercises can I do in the meantime so my muscles don’t atrophy? What are some endurance exercises I can do while I am taking some time off the pole so I can still prepare for the competition? Also any general tips that will help my back heal would be appreciated! Thanks!
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2 Replies
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I can guarantee the worst thing you can do is overdo it and injure it to where you are out months. Try taking a week off (you will barely lose anything) and see how you feel. Ease back in slowly. Have your instructor check your form with everything to make sure you arent doing a move incorrect to cause the injury. Some basic isolation moves or flex work might be ok, again depending on what you did to it. Do not do anything that causes even slight discomfort.
If after a week, there is still pain, go see a doctor (or if there is pain in basic life activities before that, I dont know how you injured it). A doctor or PT can tell you exactly what you should and should not be doing.
It might be a good time to work on choreography, flexibility, or floorwork. No one can give specific advice without knowing what type of injury or how severe.
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Have you seen a dr yet? Do you know for sure it was an injury or could it have been muscular soreness?
If it’s an injury don’t continue to dance, you’ll need to take time off, we use our core including low back to stabilize and do so much in pole! jsheridan, has good advice.
Often low back pain and injury comes from weak abdominals, and just weak core muscles in general. Improper body mechanics and technique can be a cause as well, so when you do get back to poling make sure to spend some times training the core and you’ll wanna be careful and be strict on form.
Taking a week off won’t put you back and won’t allow muscles to atrophy significantly.
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