By Karen Goeller, CSCS

There are several causes for back pain in gymnasts, but I am only going to discuss one possibility. It is up to you, the gymnastics coach, to monitor your gymnast’s aches and pains and fine tune the training program in response. It is possible to train and compete in gymnastics for several years without pain or damage to the spine.

So what do you do if your gymnast does have back pain? You must send them to a doctor and stop them from performing anything that causes pain.

Once they are pain free and have full medical clearance watch their gymnastic skill technique, evaluate their strength, and evaluate their flexibility. You should also evaluate the training program in case your gymnast is performing too many repetitions of back bending skills each week.

The gymnastic skills that greatly involve the spine are the BACK WALKOVER and FRONT WALKOVER. With walkovers, much of the work SHOULD be performed through the shoulders and upper back, not the lower back. If a gymnast's shoulders and upper back lack flexibility or just not stretched enough that day, her low back will feel the pressure while performing these gymnastics skills.

Let’s focus on back walkover technique… The gymnast must stand as tall as possible with her body weight on one foot to start. She must squeeze her buttocks and pull her lower abdominal area in very tight before she reaches back toward the floor. Instruct your gymnast to perform a “pelvic tilt” position before she reaches back toward the floor. The pelvic tilt will help reduce pressure and stabilize her low back during the back walkover. The gymnast must keep the supporting leg straight and continue to keep her lower abdominal muscles tight as she reaches back toward the floor. Teach your gymnast to reach back as far as possible with her arms before she arches her upper back. As your gymnast is reaching with her arms she must lift the leading leg until it cannot be lifted any higher. Once the leading leg and arms are at their furthest the gymnast may begin to change her body shape. Remind your gymnast that she must keep the supporting leg straight and her abdominal muscles tight until it is impossible. Your gymnast should place her hands on the floor with an open shoulder angle. Once supported by her hands she must push through her shoulders so that there is no space between her shoulders and ears. Once your gymnast is ready to step down she must bring the thigh on the leading leg towards her abdomen and step down. Be sure to spot your gymnast for this skill while first learning it or if you are changing her technique.

Let’s now discuss what NOT to do during a back walkover… Download this article for free!
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