WAG How to do backwards skills without back pain?

[Trying_to_tumble]

So when I do backbends/backwalkovers it’s not exactly pain, but it’s more uncomfortable than I remember it being. When I was younger, like 9 or 10 it was WAY easier to do back walkovers and now I get scared my back will snap even though I am decently flexible, and I can walk my hands up to my feet in a bridge. Is it this normal? Should I just deal with it or is there some other way to do a BWO? Or is it age-related? I’m 13 right now, and have been doing gymnastics consistently since summer last year (when I was 8-10 I was self taught and then I quit).

 

[JBS]

Focus on getting a stronger core... improving thoracic flexibility / mobility... shoulder flexibility / mobility... and doing less numbers. If it continues to hurt... then don't do them. We highly limit back walkovers at our club for all team kids. We especially limit them on beam.

 

[Trying_to_tumble]

Focus on getting a stronger core... improving thoracic flexibility / mobility... shoulder flexibility / mobility... and doing less numbers. If it continues to hurt... then don't do them. We highly limit back walkovers at our club for all team kids. We especially limit them on beam.

I understand that, but then how do you progress to back handsprings? Don’t they involve a lot of back-bending as well?

 

[Aussie_coach]

Not at all. You do not need to ge able to do a back walkover or a back bend to do a back handspring.

There is only a small arch on the back on a back handspring. Similar to the amount of arch you would have holding a tight arch on floor. Nothing like a back walkover

 

[Trying_to_tumble]

Not at all. You do not need to ge able to do a back walkover or a back bend to do a back handspring.

There is only a small arch on the back on a back handspring. Similar to the amount of arch you would have holding a tight arch on floor. Nothing like a back walkover

Thank you, this brings me hope! I was scared I would have to quit gymnastics if the pain wasn’t normal, but now I rest assured

 

[CoachPow]

Focus on getting a stronger core... improving thoracic flexibility / mobility... shoulder flexibility / mobility... and doing less numbers. If it continues to hurt... then don't do them. We highly limit back walkovers at our club for all team kids. We especially limit them on beam.

Agreed on all counts. Beginners work walkovers, but we try to quickly progress to handsprings.

 

[superNova08]

My back pain is actually part of the reason I don't tumble backward. Between that and a mental block my coach decided it wasn't worth it since I was already in the Xcel program. I'm a gold and I don't back tumble at all. I also don't do walkovers of any sort. I sometimes do a bridge, but I don't hold past 10 secs. I have pre-existing issues with my back, but in general, I would say to limit arching and pounding, then add back in. I have found that pounding doesn't bother me but arching does. Play around with how many of certain skills you do. If it hurts outside of certain skills though, definitely see a doctor to make sure there's nothing serious going on.

 

[Trying_to_tumble]

My back pain is actually part of the reason I don't tumble backward. Between that and a mental block my coach decided it wasn't worth it since I was already in the Xcel program. I'm a gold and I don't back tumble at all. I also don't do walkovers of any sort. I sometimes do a bridge, but I don't hold past 10 secs. I have pre-existing issues with my back, but in general, I would say to limit arching and pounding, then add back in. I have found that pounding doesn't bother me but arching does. Play around with how many of certain skills you do. If it hurts outside of certain skills though, definitely see a doctor to make sure there's nothing serious going on.

It doesn’t really hurt except for when soreness kicks in, but then I just take a hot bath. Also, if you don’t do backwards tumbling then which kind do you do? To compete, is back tumbling not compulsory?

 

[superNova08]

It doesn’t really hurt except for when soreness kicks in, but then I just take a hot bath. Also, if you don’t do backwards tumbling then which kind do you do? To compete, is back tumbling not compulsory?

I compete Xcel. I'm a Gold so I compete FT and FHS-SO-RO. Cartwheel and handstand for beam acro. Working half on half off on VT. I don't do flyaways on bars yet.

 

[Pokitren]

My back pain is actually part of the reason I don't tumble backward. Between that and a mental block my coach decided it wasn't worth it since I was already in the Xcel program. I'm a gold and I don't back tumble at all. I also don't do walkovers of any sort. I sometimes do a bridge, but I don't hold past 10 secs. I have pre-existing issues with my back, but in general, I would say to limit arching and pounding, then add back in. I have found that pounding doesn't bother me but arching does. Play around with how many of certain skills you do. If it hurts outside of certain skills though, definitely see a doctor to make sure there's nothing serious going on.

It is possible to cope with these mental blocks if you set yourself such a goal. But only if it is really necessary. Some blocks are better left in place, as they are also useful.
I have chosen for myself to gradually improve the main muscle groups that I often use - this has its effect. I used to be able to stand on the bridge for 10 seconds, and get up from it on my feet But I haven't done it for a long time, now I'm even afraid to do it. Maybe I don't need to do it anymore

 

[superNova08]

It is possible to cope with these mental blocks if you set yourself such a goal. But only if it is really necessary. Some blocks are better left in place, as they are also useful.
I have chosen for myself to gradually improve the main muscle groups that I often use - this has its effect. I used to be able to stand on the bridge for 10 seconds, and get up from it on my feet But I haven't done it for a long time, now I'm even afraid to do it. Maybe I don't need to do it anymore

I can do backbends. Sometimes my back flares though, so I hold off on it. I have worked through mental blocks, I just don't see a reason to fight this one.

 

[Geoffrey Taucer]

Not at all. You do not need to ge able to do a back walkover or a back bend to do a back handspring.

There is only a small arch on the back on a back handspring. Similar to the amount of arch you would have holding a tight arch on floor. Nothing like a back walkover

This.
I was an elite floor specialist, and I've never done a backbend or back walkover in my life

 

[Trying_to_tumble]

This.
I was an elite floor specialist, and I've never done a backbend or back walkover in my life

Good to know, I’m currently in bed with painfully sore back muscle after back-walkovers. I’m never doing that again……

 

[Geoffrey Taucer]

Good to know, I’m currently in bed with painfully sore back muscle after back-walkovers. I’m never doing that again……

You should definitely see a doc about this. Back pain and injuries aren't something you should just ignore and hope it gets better

 

[Trying_to_tumble]

You should definitely see a doc about this. Back pain and injuries aren't something you should just ignore and hope it gets better

It’s not a bad injury or even severe pain, my back just can’t take it normally without feeling not that great. I’m in bed because my back muscle got pulled doing one but that was an accident that happened after I posted this. I meant more on how to do them without pain in general, excluding my current injury (which I have seen a doctor about, she said to refrain from gymnastics for the next 4 or 5 days) Hopefully that won’t happen while learning backhand springs…..