Strong to the Core: Why Climbers Need to Look After Their Backs

Strong to the Core: Why Climbers Need to Look After Their Backs

*This is a guest post by Dr Jack Cleeve of LIFE:ALIGNED*

Hi, I’m Dr. Jack Cleeve (MChiro, DC) – Chiropractor, climber, and someone who’s spent a fair chunk of life studying how the spine influences strength, movement and performance.

I run LIFE:ALIGNED, a multidisciplinary clinic just outside of Bristol where we work with
everyone from everyday adventurers to world-class athletes.

I’m the Chiropractor for Adaptive Strength Sports in the UK and have had the honour of supporting some truly incredible competitions and competitors – from The World’s Strongest Man to Team GB Paraclimbers.

I’m also obsessed with climbing myself, so when Steve asked me to write this blog post combining my two favourite things (helping athletes and climbing), I jumped at the chance – he didn’t even have to buy me a pint first!

Now, high performance climbers are traditionally famous for impressive finger strength, terrifying dynos, and the ability to dangle from a few square millimetres of rock like they’re waiting for a bus. But here’s something no one talks about: if your spine’s not moving well, you’re leaving strength, control, and longevity on the table. (Yes – even if your hangboard game is solid and your calluses are glorious.)

So let’s talk about your back: The part of you that literally holds all the other bits together.

Why Climbers Should Care About Their Spines

Now, looking after your spine applies to everyone – you only get one after all..! But climbing is an incredibly demanding full-body sport – but it’s often the core and spinal mechanics that are overlooked. Climbing demands total-body coordination – but without a well-functioning spine, that coordination quickly breaks down.

Your spine isn’t just a structural column; it’s a dynamic, sensorimotor control hub. Haavik and Murphy (2012) demonstrated that spinal function directly affects motor control by altering the way the brain communicates with muscles. In other words, if your spine isn’t moving and functioning well, your brain can’t properly recruit the muscles you’re relying on to lock off, move explosively, or hold tension on an overhang. Muscle output becomes less coordinated, less efficient, and more prone to compensation patterns.

Backing this up, a 2018 study in the Journal of Sports Science; Medicine found that improving isometric core strength – essential for spinal stability – led to significantly better climbing-specific performance. The authors concluded that spinal control plays a vital role in generating and maintaining force through the limbs. 

Furthermore, a 2012 study by Muehlbauer et al. reinforces the idea that climbing performance depends heavily on having a spine that’s already functioning well. If the spine’s not moving properly – if segments are stiff or control is impaired – then performance will always be capped, and the risk of injury rises. In short: your spine is doing a lot more work than you might realise. It’s not just a passive column – it’s an active, adaptive system that allows your limbs to function with strength and precision.

Climbing Injuries and the Spine: The Hidden Link

When we talk about climbing injuries, most people go straight to fingers, elbows, and shoulders. And from personal experience, I know all of these to be true! But spinal-related issues are surprisingly common – and often go under the radar, which can lead to exacerbation of extremity injuries like the common ones mentioned above. Here are some common examples of spinal dysfunction and how they can affect climbing, see how many sound familiar to you!

  • Thoracic stiffness (mid-back tightness) reduces overhead reach and scapular
    control – a nightmare for anything “reachy” or steep.
  • Lumbar compensation can show up when the core isn’t firing properly – leading to
    back pain after bouldering sessions or long belays.
  • Neck tension (often worsened by poor posture or ‘belayer’s neck’) can impact not just comfort but also head positioning and visual tracking on routes. This is
    particularly prevalent when you’re helping your mate project that 7a+ they’ve been attempting since the last reset…!

And here's the kicker; many of these issues don't feel like “back problems.” They show up as reduced power, sloppy and imprecise footwork, or that frustrating sense that your body's not doing what it should…

What Our Approach Can Offer Climbers

Our focus is on spinal function, movement patterns, and neuromuscular control – helping the

body coordinate and express strength more efficiently. When we work with a climber, we’re working to:

  • Restore proper joint mechanics in the spine ( = better movement) 
  • Improve motor control and core recruitment ( = better muscle activation)
  • Enhance proprioception and body positional awareness ( = better coordination)
  • Reduce compensation patterns that lead to overload or injury

The result? Stronger climbing. More control. Less strain. And a body that actually feels good doing what you love.

We’ve used these methods to support some of the top athletes in the UK – including several members of the GB Paraclimbing Team – and the improvements in performance and recovery have been immense.

Back Care Tips You Can Use Today

Even if you’re not coming into the clinic just yet, here are some simple things you can start doing to support your spine:

Mobilise Your Thoracic Spine

Use a foam roller or a rolled-up towel to get some gentle extension through your upper back. This improves shoulder mobility and makes overhead movement (i.e. climbing) more fluid. Aim for 1-2 mins daily. (Bonus points if you lift your arms above your head – gently mind you!)

Breathe Better

Yes, really. Diaphragmatic breathing engages deep stabilising muscles and supports spinal control. Practice deep belly breathing a few times a day – especially before training.

Strengthen Your Anti-Rotation Core

We are going to need a fair bit of core tension for some climbing scenarios to stop you falling off. Exercises like dead bugs, Pallof presses (my favourite!), and bird-dogs are fantastic for training spinal stability.

Watch Your Post-Climb Recovery

Don’t collapse into a car seat or sofa straight after your session. Do a few gentle spinal rotations and hip openers before you settle in. Your back will thank you later. (And obviously use ClimbCare…!)

Get Checked

If you’ve got recurring niggles, unexplained fatigue on the wall, or just feel like you’re not performing at your best – get assessed by someone who understands spinal biomechanics and climbing. Early correction is always better than rehab.

Closing Thoughts From Me

You don’t have to be an elite athlete to care about your spine. But if you’re serious about climbing well – and climbing for life – it’s time to give your back the attention it deserves. 

Chiropractic isn’t just about injury recovery – it’s about optimising how your body functions so you can move better, feel stronger, and climb harder.

Big thanks to ClimbCare for keeping our hands in top nick – now let’s make sure our backs are looked after too!

With love and strength,
Dr. Jack Cleeve (MChiro, DC)
Chiropractor | Climber | Strength Performance Specialist
@lifealignedchiro | www.lifealigneduk.com

References

1. Saeterbakken, A. H., Stien, N., Andersen, V., & Fimland, M. S. (2018). Effects of core
stability training on core muscle activation, trunk and climbing performance in highly
trained climbers. Journal of Sports Science & Medicine, 17(4), 660–668.
2. Muehlbauer, T., Gollhofer, A., & Granacher, U. (2012). Effects of climbing on core
strength and trunk mobility in untrained individuals. Journal of Strength and
Conditioning Research, 26(2), 445–451.
3. Haavik, H., & Murphy, B. (2012). The role of spinal manipulation in addressing
disordered sensorimotor integration and altered motor control. Journal of
Electromyography and Kinesiology, 22(5), 768–776.

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