Fight Back Against Back Pain!

Back pain is a serious issue in the martial arts. If you want to keep throwing punches and kicks at the age of 40, 50, and beyond, I’ve got a quick tip to help keep your back strong and your strikes powerful.

If the video doesn’t load, you’ll find a summary below. But really, this tip is better seen than read, so don’t give up on the video! Happy training!

Every martial artist knows the secret to powerful striking is turning the hips. That’s why, back in my younger days, I tried to increase my striking power by loading a barbell up on my shoulders and rotating from side to side…

Stupid!

Instead of getting stronger, I threw out my back. I ended up hobbling around on a cane like Yoda, but without the wisdom or power. Here’s why—

When you turn your hips from side to side, you use your muscles to turn, stop, and reverse directions along the same path. That’s like hitting the gas, taking your car to 120 miles an hour, slamming on the brakes, then throwing the car into reverse.

Not good for your car!

That jolt, that sudden stop and change of direction, is not good for your back, either. So, the question is—

How can you quickly change directions without screeching to a halt and putting all that pressure on your back?

How to Fight Back Against Back Pain

I’m not a doctor, but in my experience, the answer is simple—

ROUND THE CORNERS!

In a car, that would be like fishtailing. In your body, that would be turning your hips back and forth, but instead of stopping in between, you add a little “loop”.

It doesn’t have to be a big loop, either. For me, even thinking about rounding the corners completely changes how I move.

Don’t believe me? Good! You shouldn’t. Don’t believe what anybody says till you try it yourself.

So, go try it yourself! Pick up some weights, or a bag of groceries, or just swing your arms around from side to side. Move with loops and without.

Feel the difference? I’ll bet you do!

Great! Let’s apply the idea of loops to the martial arts. Here’s what you need to know about loops…

The size and direction of any loop will depend on the technique you’re practicing. For example, you can loop your hips—

• Down and Up
• Up and Down
• In and Out
• Out and In
• You can also combine two loops, like Down and In, Up and Out, et cetera.

Whichever size and direction you choose, just remember to keep moving. Never let your weight get loaded up in your back. Here are a couple of specific examples—

TRY adding a loop to an “upward block” or rising strike. Instead of snapping your hip back and forth, try chambering as usual, then cutting a small loop inside to drive the arm forward on a different path. Out and In.

TRY adding the same loop to a basic “1-2” or Jab and Cross combo. Turn the hip forward on the jab, then pull it in slightly before pushing it forward on the cross. If you sit down on the Cross, you’ll be adding Up and Down to the Out and In. Awesome!

TRY adding a loop to your Side Kick. Many people throw a Side Kick by pulling the leg up, stopping, then extending the foot. The path of motion creates a sharp point resembling a check-mark.

But your leg is not a piston! That stop in the middle of the kick puts pressure on your back. Instead, add a loop.

How? Bring your leg up and over, as if you’re stepping over something. This will almost feel like a Crescent Kick, but don’t open your hip. Stay pivoted. You only need to add a small, imperceptible arc to keep the leg in motion.

Adding loops is a simple idea, but that doesn’t mean it’s easy. It takes time to experiment with each technique and find the right groove to deliver power while protecting your back. But it’s worth it!

Wait! Are you saying I should drop everything and do Tai Chi?

No! I’m not saying every move you make has to be rounded. Locking out techniques, stopping and popping, is powerful and effective—I still do it. But…

If your joints are aching… if your back hurts… if you hold back in training because that explosive jolt is uncomfortable, then I have two thoughts for you to consider…

First, remember that your style should serve you, you do not serve your style. If you are in pain when you practice, it may be time to find a different style or a different way to practice your current style.

Second, talk with your instructor. It’s possible that he or she uses their hips in a way that you haven’t noticed or that you haven’t been shown in detail. Those details make a difference, so find out what they are.

I would also suggest talking to the older students in your school. No, not the ones wrapped up in braces and carrying ice packs. Talk to the ones who seemingly flow through class without any pain or suffering whatsoever.

What’s their secret? How have they made it so far down the path in one piece?

BOTTOM LINE: There is more than one way to move your body!

If you’re going to be throwing thousands and thousands of strikes, then you owe it to your body to experiment a little to see how you can maximize your effectiveness while minimizing the wear and tear.

I’m not a doctor, but in my experience, rounding the corners goes a long way in maintaining your striking power and fighting back against back pain. Give it a try!