Does Karate Cause Lower Back Pain?

For the last four weeks or so I've been suffering from lower back pain - central and sacroiliac. In general it's not a problem I ever had before taking up karate. I had some pregnancy-related lower back pain that resolved, but never daily pain. So is karate the problem? In part yes, but only because I'm suffering from general ligament and muscular pain caused by relative overuse. Any exercise would probably have triggered this. The hip rotation and kicking used in karate tends to work the lower back hard, but not in a damaging way as long as you warm up appropriately. Also I had very poor back endurance muscles (the ones you get by lying face down on the ground and lifting your head and shoulders off and holding) and almost no 'core stability' before starting. These endurance muscles associate with less lower back pain in clinical studies and are probably more important than strength per se. In general it helps to have some level of fitness before embarking an a vigorous activity! I chose not to which has gone against me. Also I sometimes arrive with no warm-up time. This is a very bad move for older adults, we definitely need at least a ten minute warm up, ideally much more.

In order to counteract this new problem, I've started to do standard core exercises while aiming to keep my spine as long as possible - straight leg sit ups that only rise to 30 degrees etc and I've also added in some yoga exercises aimed at lower back strength. These can be done easily at home with no need to embarrass yourself in the gym. I also watch my back when I'm in standard stance which is quite wide and can lead to over arching of the back if you're not concentrating. Additionally, when practicing at home I try to be symmetrical and practice mirror image basic combinations. Once or twice I've used an anti-inflammatory gel or 'Deep Heat'. These measures seem to have done the trick and it seems to be easing off. In the long run, karate should make me better off by increasing my lower back flexibility and strength.

For an attempt at evidence based sports medicine without reading the journals, try this web site:
The Sports Injury Bulletin