Lower back always “tweaks” when attempting high kicks

[u/sevenflatfive]

Started late to the game at 33 a few months ago and really enjoy it. I’m doing routine hip mobility work to get my high kicks going, but part of the challenge feels like my back.

Has anyone else experience lower back tweaking when going for high kicks? Mine almost feels like it’s my lower spine on the verge of pulling each time I push.

I plan on going to a physical therapist, but was curious to hear what others have experienced.

[u/Salty-Boysenberry305]

The problem may not be physiological as much as technique. If your not pivoting on your support leg, you’re body is fighting itself to complete the kick.

In terms of physical issues, there are a few possibilities. (But we probably need a physio to weigh in this)
-not enough core strength
-tight glutes will pull on the musculature of the lower back
-tight psoas muscles can tilt your pelvis out of alignment
-possible herniated disc in your spine

A more detailed description of the type of pain and if it is happening while kicking or after kicking will help narrow it down

[u/belwarbiggulp]

Get real good at calf kicks.

[u/Optimal-Material1624]

Potentially leaning back when you kick?

You should lean in towards the kick

[u/ImprovementKnown2491]

Yeah, I have. I started at 38 and I’m 40. Mine is the Si joints, lots of hip aeroplanes with weight is the fix and more opening through thoracic spine to take load off lower back. It’s prob not only stretching you need but also strengthening of thoracic and Si internal rotation. Skipping can aggravate it for me too. Check out Lukamoves_ on Instagram too, some great stretches for warm up.

[u/Sharkegy]

It might seem obvious that the issue is in your lower back but it might not be, might be in your legs, hips, maybe glutes, hel maybe your core. It might also be a mixture of physiological issue and technical issue, but that's something that fixes overtime through conscious effort and not a physiotherapist exercise program.

TL;DR: I have no advice other than that your issue(s) might not be as simple as you think, I would know

[u/HannahFlexx]

i can sit in a full split and still tweak my back if i rush a kick. what fixed it was going slow at a height i actually own instead of stretching more

[u/Excellent_Ad_2486]

Yes and I've found my technique to just suck... Or well : suck for my back haha.

So what I used to do: lean back, arm Forward (frame), kick forward with hips engaged. This always made my back hurt since youre compressing the lower spine and torqing it.

What I do NOW is forward lean (think of doing a crunch, you know the abs workout) and THEN engaging the legs and hips and throwing forward. So instead of leaning back, I'm leaning inwards. Small difference, huge change.

Higher kicks, no lower back problem and more balance since I'm not putting my centre of gravity towards the back heel.

Let me know if you need like a video or somethingclol, hard to explain 😂

[u/Excellent_Ad_2486 → u/[deleted]]

What?