The lower back hurts when rollerblading, especially for new skaters. But even so, some more experienced and intermediate skaters occasionally experience the problem.
So, you’re not alone. Besides that, I know how devastating the experience is.
That’s why it’s my pleasure to help you understand why your lower back could be hurting and how to make it stop once and for all.
Why Does My Lower Back Hurt When Rollerblading?
Lower back hurts when rollerblading because of poor skating posture, lower back muscles yet to adapt to rollerblading, over-stretching your rollerblading limit, or lower back medical conditions. These lower back problems aren’t permanent, so it’s easy to fix them by following the right recommendations.
In the rest of this post, we’ll examine each course in detail to better understand how it comes about.
Then later, look at the various solutions. You don’t want to miss out on this! So, let’s get to it!
1. Poor Skating Posture and Technique
Before taking it far, what’s the correct skating posture? By all means, you want to ensure you’re properly bending with your knees above your toes, shoulders over the hips, and your back slightly arched. This is the correct rollerblading posture.
Many beginner skaters ignore this important starting point, leading to immeasurable lower back pain when starting to skate.
Why is this so important, you ask? The correct rollerblading posture gives your body the required ergonomics and comfort in the lower back.
In addition, staying low helps to transfer your lower back and body weight to the toe balls. This frees up your lower back from bearing all the body weight.
When starting to skate, it’s okay to be scared of falling. For many beginner skaters, this is the reason for poor form.
Instead, they choose to skate like they’re walking while the body is rigid. This puts a lot of pressure on the lower back, making it hurt even more.
Something else: falling when rollerblading is inevitable because even experienced skaters fall occasionally.
That’s why there are cool and safe ways to fall, whether you’re a beginner or a slightly experienced skater.
Once you learn these fall techniques, you should free up your body, bend correctly to distribute the body weight away from your lower back, and roll on your skates.
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2. Lower Back Muscles Yet to Adapt to Rollerblading
When starting to skate, your lower back muscles will need time to get used to skating, especially the recommended staying low position.
Bending for long when not used to it can easily take a toll on you, causing unbearable pain around the lower back.
In addition, the pain is always more if one has more fat deposits around the waist and lower back area.
But you don’t have to stress over it that much. With regular practice, your core muscles (which make 100% of the lower back) should get used to rollerblading.
3. Over-stretching Your Rollerblading Limit and Over Skating
I get it! Rollerblading is fun, and it’s always irresistible putting your skates whenever you have time to go rollerblading.
I can relate to this because I passed through this when starting. However, I learned over skating was causing me more back pain.
This was possible, considering my lower back muscles were yet to get accustomed to skating.
Furthermore, this isn’t only a newbie problem! Even intermediate and experienced skaters experience lower back pain after bending for long and covering longer distances.
Some of it is often a result of fatigue. However, most of it is because of over-stretching their rollerblading limits.
4. Medical Condition
What medical condition causes lower back pain? You could be wondering. According to a study by Health line, lower back pain can be caused by diseases like cancer of the spinal cord, ruptured disc, sciatica, arthritis, kidney infections, and infections of the spine.
Therefore, if your lower back hurts when rollerblading, it could be because of these medical conditions (God forbid).
However, you can only find out if you visit a doctor for diagnosis, especially when the pain persists.
Lower Back Hurts when Rollerblading | How to Make it Stop
Now that we already know what causes lower back pain when skating, it’s important to look at how we can make it stop.
The pain isn’t only devastating but takes away the fun of rollerblading. Therefore, it’s important to address the lower back pain problem right off the bat.
1. Master the Correct Rollerblading Posture
Poor skating posture plays a major role in causing lower back pain when rollerblading. The good news is, this is a problem you can easily fix with the correct rollerblading posture.
As we’ve already seen, the correct posture involves staying low by bending properly.
When doing this, your knees should be above your toes, the shoulders over the hips, and your lower back slightly arched.
This posture helps transfer all the weight to the toe balls and away from your waist and lower back area.
2. Skate More Often to Adapt the Back Muscles to Rollerblading
Skating more often is the remedy for weak lower back muscles. Some of the benefits of rollerblading are muscle development and enhanced body coordination and balance.
So, if you skate more often, your lower back muscles will develop and grow stronger.
Eventually, they’ll get used to the correct rollerblading posture of bending and staying low.
Therefore, for quick results, try to skate at least three times a week for 30-60 minutes.
3. Spend Quality (Not Quantity) Time Skating
It is important to proceed with caution while skating more often to adapt your back muscles to rollerblading.
By this, I mean not exceeding the limits. Therefore, you should aim for quality instead of quantity. I know how it’s hard to resist the urge to skate.
However, it’ll serve you right to moderate how often you skate, especially when you want to stop the stubborn lower back pain.
4. Maintain a Regular Off-skate Exercise Routine
A regular off-skate exercise routine helps along the way by keeping your body fit and in shape.
Often, the lower back pain results from muscle strain, which you can prevent by staying fit.
Therefore, you want to engage in cardio exercises like running, jogging, or sprinting as cross-training exercises.
Other exercises include swimming or engaging in sports like football, basketball, etc.
While doing these exercises, consider lower back exercises, including warming up and down before and after a rollerblading session.
Also, even when not rollerblading, you can try out lower back exercises such as bridges, knee to chest stretches, cat stretches, and supermans to get your body accustomed to the correct skating posture.
5. Seek Medical Attention
This should be your last resolve when all other recommendations fail to bear fruits. To go about this, you need to pay your doctor a visit for a diagnosis.
If your lower back hurts because of the medical reasons we looked at earlier in this post, the doctor will examine you and offer more help.
Is Rollerblading Bad for Your Lower Back?
Rollerblading can be bad for your lower back when you use the wrong rollerblading posture, when your back muscles are yet to get used to rollerblading when you overskate, or when you have a medical condition like cancer of the spinal cord, ruptured disc, sciatica, and arthritis.
Lower Hack Hurts when Rollerblading | Related Questions
1. Why Does My Lower Back Hurt when Skating?
Your lower back hurts when skating because of poor skating posture, over skating, developing lower back muscles, or an underlying health condition.
2. How do You Roller skate Without Hurting Your Back?
The best way to rollerblade without hurting your back is to learn and apply the correct roller skating posture, which involves bending low with knees above the toes, shoulders over hips, and lower back slightly arched.
This helps to distribute the weight to your toe balls.
3. How do You Properly Rollerblade?
The proper way to rollerblade is by bending low with your knees above your toes, shoulders over hips, and lower back slightly arched.
Also, you want to ensure you’re not over skating and instead of going for a quality rollerblading time.
In addition, you should indulge in cross-training exercises for overall body fitness.
Lower Back Hurts when Rollerblading | Wrapping Up
The lower back hurts when rollerblading for several reasons. If you’ve been wondering why you experience this problem, I believe you’ve found real value from this right up.
In summary, the lower back hurts when rollerblading because of reasons like poor roller skating posture, lower back muscles yet to adapt to rollerblading, over-stretching your rollerblading limit, or a lower back medical condition.
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