Men over 40: Got back pain when strength training?
Strength training is critical for our health as we age. As such, it is something I regularly bring up with all of my clients. Men over 40 tend to have a very common complaint when I broach the subject: “it gives me back pain!” Because of this, they tend to replace it with cycling, swimming, jogging, pilates, etc. These are all great activities that I absolutely endorse but they do not accomplish what strength training can.
After many years of helping these men overcome their back pain and get back to this important mode of exercise, I have learned that there is a very common culprit for the back pain. Rib flare! This is a relatively simple concept that is important to recognize. The good news is that it is almost always correctible.
So what’s rib flare?
This is when the front of your rib cage excessively lifts (or flares) upward resulting in increased arch in your back. Think “military posture” or a “puffed up chest posture.” Rib flare can occur with normal daily posture or only with strenuous activities.
How does this effect the back?
It causes the vertebrae and attached tissues to behave in ways that are not always ideal for lifting, pushing and pulling heavier loads. The imbalance that is created tends to result in over-use of the back muscles, pectorals and neck muscles while simultaneously misusing the abdominals, pelvic floor and diaphragm. All of this results in suboptimal stability of your your spine, rib cage and pelvis and, consequently, increased load to your back.
What causes a rib flare?
Lots of things! I find that the specific causes vary a bit from person to person. However, there are some common contributing factors. These factors include:
-improper breathing patterns – this can be due to asthma and other lung issues or even high stress lifestyles
-abdominal dysfunction
-pectoral (chest) tightness
-back tightness
-habit – some think that rib flare is “standing up straight” so they train themselves to be in this posture habitually
Think this may apply to you? As I mentioned before, a rib flare is almost always correctible, so determining if this is a problem for you would be the best start to tackling the problem. Check out this video to learn how you can easily determine whether or not you have a rib flare.
Test positive?
While there are many things that may be contributing to your rib flare, I’ve put together a video of a couple of places you might start. You can check that out below. If you’d rather deal with it head on with an approach that is specific to your body, give me a ring. I’m happy to help!
Disclaimer: This article is not meant to treat or cure injury. If you are actively enduring pain, it is advised that you consult with a Doctor of Physical Therapy right away.