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Can’t Kickback with Kickbox Back Pain

Kymberly Williams-Evans, MA and Alexandra Williams, MA

I have been taking aerobics classes from Alexandra for the past few years. This summer I finally graduated and now I won’t be! Sad. Anyways, the other day at a kickboxing class I kind of tweaked my back. I didn’t work out for a couple days hoping to let it feel a little better, and so now I think it is okay. But sometimes when I wake up in the middle of the night my back kind of hurts. I was wondering is there a best sleeping position to help with posture and back?

Thanks! Lily

Sleep on your back or side

A Back Ache Might be the Least of Your Worries

Alexandra: Thanks for the compliments, Lily. I shall be sure to lord it over my sister. Kickboxing and back pain are sadly a combo about as common as college life and parties (but you graduated, so wouldn’t know anything about that)! Way back in 2000 (wow, did they have kickboxing and pain that long ago?) I wrote an article entitled “Injury Prevention in Kickboxing Classes” for IDEA Fitness Source (now IDEA Fitness Journal) that showed that injury rates to the back from kicks was as high as 23%. Can you believe it? Me neither. I was so young then and am surprised I knew how to do research. Guess I was precocious.

 Kymberly: Forget talking about kickboxing, Ms Precocious Thang. I think Lily’s real question has to do with sleeping position and reducing back pain. Lily: I do like the part where you pretend to have liked my sister. She is actually a rather nice person deep down. Deep deep down. Any-who…. my suggestion is to lie on your side with your knees slightly bent. Place a pillow between your knees to keep your hips and therefore spine aligned. Read this article on reducing back pain while sleeping, keeping in mind that one goal of the article is to sell the nifty pillow. If you buy it, get me one too, will you?

 A: Here’s my point: In addition to sleeping in a better position, you want to avoid hurting yourself in kickboxing again, I assume. Even though you won’t be in my classes anymore, I can still repeat my nags: use your core, chamber your moves, no leg flinging, and keep your kicks low. If you do everything I say (like that’s ever happened anywhere, anytime), you might avoid pulling your back muscles next time.

Punch & Kick using your Core

Take That, Shish-ke-bob Man

K: Let’s also chat a moment about any repeat back tweaks, especially if you want to get back into your kickboxing program and are a little hesitant. If you hurt your back again, take an easy walk or get on cardio equipment for a low resistance, low intensity ten minute walk the days immediately following the tweak. You can see more on how to minimize muscles soreness in our posts, “My Calves Got a Big Stiffy,” and Running, Be Sore No More”  (I am assuming “tweak” means “sore muscles,” not something else involving vertebrae or ligaments or suchlike.) By raising your core temperature and heating your muscles with the cardio activity, you may reduce the nighttime soreness. Unless you work out just before bedtime, in which case you will have insomnia and not be able to sleep anyway, so you won’t have to worry about being woken up by back pain. Problem solved! Feel free to send us your next question about timing exercise so you can get to sleep!

A: I’ll just point out that you wouldn’t have gotten hurt in MY class, Miss Lily!

Readers: Have you ever kicked too high or with bad form and ended up with back pain that prevented you from sleeping properly?

Photo credits: Creative Commons

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9 Responses to Can’t Kickback with Kickbox Back Pain

  1. Robin August 8, 2011 at 7:37 pm #

    Kickboxing can be very helpful to all of us not just for staying fit but also for our health…I have also experienced kicking high and then something is aching and then it is hard for me to sleep or about 2-3 nights…
    Robin recently posted..Want to bring out the color of your arowana with tanning lights?My Profile

  2. Susan@PrimalRecipe August 10, 2011 at 7:34 am #

    You picked a class I’ve never actually taken! But there is a local boxing club that runs kickboxing classes with bags but I have yet to give them a shot.

    It seems to me that a sound core program would be best to work on prior to doing crazy hard workouts like kickboxing.

    One that has planks, side planks, and bird dogs – core stabilization exercises that you can work up to doing for 2-3 minutes each.

    That will dull the pain!
    Susan@PrimalRecipe recently posted..Intermittent Fasting for Weight Loss as Part of a Primal LifestyleMy Profile

  3. Bob Borson August 10, 2011 at 2:09 pm #

    really? shish-ke “Bob” man? That’s just mean spirited

    (I call them “Shish-ke AlexandraFunFit”)
    Bob Borson recently posted..Figure it out along the wayMy Profile

  4. Isabelle Idler August 12, 2011 at 9:07 pm #

    Great kickback lessons! In addition to kickboxing being a sport, there are lost of health benifits to it! Thanks!
    Isabelle Idler recently posted..Xactimate Estimates and Estimating ServicesMy Profile

  5. Michael Summers September 17, 2011 at 1:03 am #

    Good information about the sleeping positions. Kickboxing seems a bit intimidating to me when dealing with lower back pain.

  6. Jameshughes February 15, 2015 at 9:57 pm #

    Back pain is really worst pain that i experiences ever. My specialist and Gym trainer helped me lot to recover from it. Regular medication and exercising are best way to get rid of back pain problems. Thank you for above tips.


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