If I had a penny for every time a new client came to me with a back injury I could probably retire! It's commonly believed that low flexibility is the key issue that is associated with pain. We must however look closer at the facts:
#1. The mid section has the primary role of preventing movement.
#2. Low hip mobility and low t-spine mobility will force unwanted mechanical demands on the lower back. These demands are over rotation or too much flexion/extension.
#3. Rotating past 5 degrees may result in a cartilage tear.
So what can we learn from this? Well you don't want to over-stretch the lower back as it will result in more injuries. There are special circumstances such as rehabilitation and age related stiffness but more often then not you do not need to isolate your lumbar spine with stretches. You do however need to strengthen the lower back. Here are two exercises and their different demands:
Dead Lift
The dead lift is often viewed as a hamstring exercise but is more commonly placed into a back routine. The reason lies in how this intense compound movement recruits multiple back muscles from the quadlatus lumborum, the multifidus, the various extensors around the mid and upper back and of course the erector spinae.
Pro's
This exercise is practical. It mimics various day to day movements. It also places a heavy amount of resistance on the back muscles which many people shy away from. A correct amount of heavy resistance is good practice against unwanted spinal flexion.
Con's
Dead lifts require good hip flexibility, good spinal control and correct lifting technique. If one of these three factors are gone then the lift will fail. The lift may even cause an injury. Make sure you have quality technique before racking on the plates.
Back Hyper Extensions
I feel that this exercise is under used. Gym goers avoid isolating the back because of potential injury. Training the back reduces injury risk! I cannot stand naivity on the topic of injury prevention.
Pro's
This beauty is an isolation exercise. If you have the key aim of strengthening your lower back this is the drill for you. If you wish to strengthen your lower back because of an injury you have gathered you must seek medical advice first.
Con's
The technical difficulty of this drill comes from setting up the machine. You should be able to comfortably hinge over the pads. The pads should provide a good cushion for your upper thighs. Injury will only come if your form is weak. Always maintain a neutral spinal alignment.
You may also like:
The New Way to Train
http://icankeepup.blogspot.co.uk/2015/09/the-new-way-to-train.html
The T Push Up
http://icankeepup.blogspot.co.uk/2015/08/the-t-push-up.html
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