This course is for both male and female gymnasts of all ages and levels to help with pain
related to muscle, disc, neural or vertebral injuries. Gymnasts are prone to low back pain or
injuries throughout their gymnastics career and taking a preventative measure can play very
crucial in preventing more serious career ending injuries. The top two most prevalent low back injuries in gymnastics are Spondy’s and muscle strains.
What is Spondy (Spondylolysis/Spondylolisthesis)?
Spondy is a general term in the gymnastics world for a spondylolysis, which means overuse/fatigue fracture on one side of the vertebra or a spondylolisthesis, which means overuse/fatigue fracture on both sides of the vertebra that can result in forward slippage of one vertebra on top of the sacrum or the vertebra it sits above.
These are typically overuse injuries from repetitive compression/pounding and skills that require arching backwards. These can result in spinal instability, disc injury and nerve injury. If managed improperly, they can be a career ending gymnastics injury and result in long-term back issues.
It is best when a Spondy is caught in the early stages as pain first begins because the recovery time is quicker and it can heal. Once the fracture occurs in the mid to later stages, the bone does not heal on its own.
Muscle strains are also common, but are more common in motions that require bending
forwards at the waist with a lot of momentum. Usually these skills are on uneven bars, high bar,
pommel horse and parallel bars. They can also be a result of swinging improperly on rings and
bars and can take the gymnasts breath away.
When to Seek Treatment
For more complex problems or problems that do not improve with the program below, we
recommend an in office evaluation.
Indication of complex problems:
Chronic/persistent low back pain with extension (arching backwards)
Chronic low back pain with tumbling, landing, leaps/jumps
Sudden low back pain with bending forward, swinging on bars or rings or when performing skills like clear hips, stalders and endos
Sudden/chronic low back pain that knocks the wind out of you
Pain that radiates into the legs (electrical, pins and needles) or numbness into the legs/feet
Things to Look Out For and Avoid
● Pain greater than 5/10 on scale of 0-10 on any given day
● Pain persistently 3/10 or greater for two or more weeks
● Pain that results in radiation of pain into the legs (electrical, pins/needles) or numbness
● Feeling of tightness that stretching does not improve
● Persistent deep clicking or popping in the low back
Signs and Symptoms of a Spondy
Persistent low back pain with extension/arching backwards of 2 or more weeks
Skills such as ring jumps, sheep jumps, pac transitions on bars, back and front walkovers, front aerials, front/back handsprings on floor/beam or Yurchenko entries on vault
Persistent low back pain with tumbling, landing or performing leaps and jumps of 2 or
more weeks
Skills such front/back handsprings on floor/beam, connection passes into front
tumbling on floor, hitting the springboard on vault, landing switch leaps or split
jumps on beam/floor
Pain that is persistent at 3/10 with gymnastics and throughout the day
Pain in the low back that is 5/10 or greater on any given day
Pain in the low back with running on floor or vault
Pain that feels sharp in the low back
Trying to Prevent a Spondy!
Working on low back mobility as indicated below
Working on low back strength as indicated below
If symptoms/signs of a Spondy like listed above start to present, come into the office for
an evaluation
Low back strength needs to progressively become more dynamic and gymnastics
specific to be preventative
Basic low back range of motion improvement:
Foam rolling/lacrosse ball into glutes, low and mid/upper back and hip flexors
Stretching into lumbar flexion, extension, lateral flexion and rotation (bending forward
and at combined angles, backwards, side bending and rotating through the trunk)
Seal stretch/McKenzie prone press ups for mobility
Reach and rolls for thoracic rotational mobility
Basic low back strength improvement:
Pallof presses for rotational stability with progressions
Diagonal sits for pelvic stability with combined lumbar rotation with progressions
Dead bug for core stability while keeping rib cage down with progressions
Single leg romanian deadlifts for posterior chain activation
How We Treat Spondy In-Office
1. In-depth History of Low Back Pain and Gymnastics
2. Functional Movement Screen/Range of Motion (how well they move)
3. Functional Muscle/Strength and Endurance Testing
4. Orthopedic/Provocative Testing and Neurological Testing
6. Discussion of Results
7. Imaging if Indicated (X-Ray, MRI)
8. Create a Treatment/Rehabilitation Program
Treatment/Rehab:
Muscle Tissue Quality Improvement to Improve Range of Motion and Pain
Manual Muscle Work
Adjusting/Manipulation as Indicated to Improve Range of Motion and Pain
Manual Adjusting
Instrument Adjusting (lighter and indicated for Spondy)
Functional and Gymnastics-Specific Physical Therapy Exercises
Pallof press progression
Dead Bug/Jurgi Bug progression
Diagonal Sits progression
Rotational Core Stability progression
Posterior Chain Activation progression
Gymnastics-related skills progression
Strength/Resistance Training progression
Maintenance for Spondy:
Once these progressions are achieved and symptoms subside, maintenance is recommended
to continue improving muscle tissue quality, range of motion and functional muscle strength.
With maintenance programs, it is easier to catch injuries in the earlier stages before they
progress and to continue to prevent more serious injuries moving forward.
Sports Chiropractor in Carrollton, TX
As a competitive gymnast of fifteen years, which included competing for the University of Michigan where he won two Big Ten Conference Team Championships and two NCAA Team Championships, Dr. Konner knows gymnastics inside and out. Likewise, Dr. Sydney, grew up competing in Acrobatic Gymnastics for 8 years around the United States and Europe.
Their experience in gymnastics and expertise in sports medicine and chiropractic makes them uniquely qualified to treat your Spondylolysis-related injuries. Schedule an appointment today.
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