When Strength Becomes a Weakness: How Hybrid Athletes Can Prevent Lower Back Overload
Case Study: Why Hybrid Athletes Need to Balance Their Strengths — Not Just Build Them
Client: CrossFit athlete
Goal: Recover from a lower back injury before competition
Issue: Lower back pain during jerks and overhead lifts
Background
For the sake of a name we’ll use Abbey- Abbey came in a week or two after competition after “twinging” her lower back during overhead lifts. It was niggling pre competitin too. She described a dull ache most of the time, with sharp pain when bending or pressing overhead — classic signs of mechanical low back strain.
As a strong and well-trained CrossFit athlete, Abbey moves a lot of weight and can do some of the handstand work confidently. But like many hybrid athletes, her strength had become her weakness — over-reliance on dominant muscle groups (quads, erectors) left her stabilisers lagging behind. When fatigue hit, her lower back took the brunt of the load.
Assessment & Findings
Tightness through quadratus lumborum (QL) and thoracolumbar fascia
Restricted lumbar flexion and extension
Anterior chain dominance (quads and hip flexors doing too much)
Compensatory lumbar extension in overhead and handstand positions
No nerve involvement — purely mechanical overload
Treatment Approach
My plan focused on restoring balance, not just releasing tension.
Manual therapy: Targeted soft tissue work to lumbar erectors, QL, and glutes
MET stretching: Quads and hamstrings to reset pelvic position
Movement coaching: Introduced front split progression for hip stability
Skill refinement: Reviewed handstand mechanics to reduce lumbar arching and improve core engagement
Core stability drills: Hollow holds, dead bugs, and Pallof presses for lumbar control
Graded return to load: Reintroduced overhead work at 50–60% intensity midweek with improved bracing and glute activation
Outcome
Within a few days, Abbey’s pain reduced significantly. More importantly, she left with a clearer understanding of how to move smarter — not just stronger. By focusing on hip control, core activation, and handstand alignment, she’s now better equipped to protect her lower back under fatigue.
Takeaway for Hybrid Athletes
Strength without balance is a false economy.
Your dominant muscles can fatigue faster and leave stabilisers unprepared, leading to overload and pain — especially under high volume or competition stress.
Building resilience isn’t about doing more, it’s about doing what your body needs most: improving control, symmetry, and stability to let your strength perform safely.
My Raw Power Method helps athletes like Abbey rebuild control, reduce injury risk, and perform with confidence — whether that’s in the gym, on the field, or under the bar.
Live Stronger. Age Smarter.
www.rawpowerltd.co.uk
