It is a well-known fact that drumming can be tough on your body. From the hours of sitting to the sheer physical strength needed to practice, it's not uncommon for drummers to experience back pain due to improper posture or set-up.
The good news is that there are ways we can prevent this. This article will introduce you to 7 tips for preventing drumming back pain including how to set up your kit, exercises that you should incorporate into your routine and having the correct posture
Read on if you want some helpful information about how you can stay comfortable while practicing this amazing instrument!
1. Posture tips to prevent drumming back pain
Posture is one of the most important aspects of preventing back pain while playing drums. Playing with a straight back posture and not slouched forward is essential for good drumming technique. Drumming can be particularly demanding on your lower back, so it's important to understand how posture can make it feel worse.
Drummers who have naturally poor posture will be more prone to not just back pain, but also neck and shoulder pain, as well as muscle fatigue.
Phil Collins has famously had upper back problems which he has blamed on poor posture while drumming. This seriously affected his career.
By improving your posture, you can prevent problems like this. The 3 most important posture tips are:
- Sit up straight - no slouching
- Relax your shoulders
- Do not overreach for toms or cymbals
When you are playing the drums, take a moment to be aware of how your body is holding itself. Make sure your back is straight and relaxed! If not, then this will affect how you play in numerous ways. Being tense can make it difficult or even uncomfortable to play.
Try and get to stage where checking your body becomes second-nature and a natural reflex when practicing. Ideally you shouldn’t be thinking too much about anything else but staying loose and in the correct, balanced position.
2. Ergonomic drum set up
Drummers who set up their drums in an ergonomic way are less likely to experience back pain.
Ergonomics is just a fancy word that means making things as easy and convenient on the body as possible, so minimal effort is used.
For drummers this means having your drums set up close to you, so you're not stretching to reach peripheral parts of the kit such as crash cymbals or your floor tom. In particular, you want to avoid having to lean forward while playing.
Experiment with changing the height of your drums. Some drummers have found that increasing the height has been beneficial in helping them maintain better posture. But this is an individual thing. See what setting suits you best. You may have to practice for an hour to feel if your drum adjustments have influenced your comfort and playability.
Cymbal positioning is also crucial. Can you easily play them without having to take a huge swipe with your arm? Moving them closer to the drums may make them easier to play without exerting so much energy.
In particular, be aware of the positioning of your ride cymbal. You may well be playing this for extended periods with your arm outstretched, which puts pressure across the upper back. Ensure that you're not having to overreach to play effectively.
The benefits of comfortable drumming go beyond just prevention of back pain, and include:
- Less muscle fatigue while playing - more energy for playing which is good for a better performance
- More enjoyment from your playing (less pain means you're less frustrated)
3. Drum thrones - Don't neglect this essential item
The importance of a quality drum throne can't be emphasized enough. If you've ever sat in a cheap one, then you know what I'm talking about. They're not supportive at all and make your back ache.
A good throne will support the spine in a natural way, keep your legs comfortable and correctly positioned, and can be adjusted to suit any height needed. It's really important that you take care of your body while practicing drums - it takes so much energy out of the body! But if your throne is not ergonomic, then it will just add to the problem.
Adjust you throne to find a comfortable position. Many drummers find that having a slightly elevated position can help prevent back pain. The angle between your upper and lower leg at the knee joint should be at least 90 degrees and preferably more.
World famous drummer Vinnie Colaiuta revealed that he started playing in a higher seated position because of pain that he was feeling in his back during performances. The higher position helped with the issue.
Buy a quality drum throne that fits you - the most important features are that it is height adjustable over a large range and is stable while playing.
Some drum seats have a built in lumbar support for your lower back, which can be effective. As well as offering you a resting position, it is also a reminder to keep a good drumming posture, where you're not leaning forward.
4. Warm up exercises to prevent drumming back pain
It's also important to warm up before you start playing. You wouldn't expect an athlete to turn up at the track and just run 800m without warming up. Playing the drums is the same. Respect your body and do the correct warm up exercises and you can avoid the risk of injury.
Stretches such as neck rotations, shoulder lifts, or back arches can help get your body ready for drumming. Make sure that you're not doing anything that will cause injury, such as stretching to your limit without any flexibility.
Stretches for the arms and wrists are also important, as these can be a potential area where repetitive strain injuries occur.
I find that going through my basic drumming routine is also helpful in terms of warming up. This can include setting the metronome to a comfortable pace and working through some rudiments on the snare drum before moving onto patterns around the kit.
5. Building core muscle strength
Core exercises are also important in terms of preventing back pain. This is true not just for drummers but many people. The core muscles lie deep within the abdomen and back.
Core strengthening is important to help support the spine which will take pressure off your back and keep you playing comfortably for longer.
Some of the best exercises for this is include planks, side planks and bridge exercises, where you're stretching back and stomach muscles at the same time. You can see these exercises in the video below.
Strengthening your core is something that can take time and dedication to achieve, but it's well worth it in the long run.
6. Take a break
The importance of taking short breaks is not emphasised enough when it comes to self-care for musicians. Sometimes we are so engrossed in what we are playing that we forget to take time out. This is a mistake.
It can be really beneficial to the body to just have a break from the repetitive motions that it's performing. So, during your next practice session take a moment to try the following 'active break'.
Get up out of your seat and stand up (this alone will release some pressure on the lower back).
Be aware of how your body is feeling and relax your muscles, focusing particularly on the shoulders and arms.
Perform some stretches and roll your shoulders before resuming your practice.
Your break doesn't have to be long, it can be just a few minutes. This is enough just to ease the pressure on your body.
7. Seeking specialist help
If you do suffer from regular pain in your back, then you should consult a doctor or specialist to ascertain what the exact problem is and seek a remedy. Popular choices for drummers and musicians include:
- Chiropractic - A chiropractor can help decrease the chances for future back pain by adjusting the spine and joints of your body. This can help eliminate any issues causes the pain.
- The Alexander Technique - This therapy emphasizes principles such as good posture, efficient movements and emotional self-control. This should help you avoid future back pain.
- Physical therapy (physiotherapy) - This usually involves exercises that will target your problem areas and use various types of equipment to strengthen different muscles. Physical therapists will also offer suggestions on what type of equipment may be best suited for your particular needs.
Does drumming cause back pain?
If you have good posture and the right drum set up, drumming should not cause back pain. It's NOT inevitable that playing drums will cause back pain. But like any physical exercise, you need to be cautious. Following the tips above should give you the best chance of avoiding drumming back pain.
Disclaimer: This information is for your information only. It is not intended to be medical advice and should not be taken as such. If you suspect you have a problem that requires medical attention, please see a reputable doctor or therapist that specialises in your medical condition.