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Stabilizing The Lumbar Spine I'm...

Posted Aug 26 2008 4:32pm

Stabilizing The Lumbar Spine



I'm never shocked when I talk to people with low back injuries. The first thing I always ask them is to tell me which daily movements hurt their back. After that they get into how they are currently training then the fun begins.



Most people are so intent on training that they pay no attention to the increased stress on their low back and we're talking about people who say that their back hurts during training! I'm all for movements like stiff leg deadlifts , deadlifts , various squats and the like but the problem comes when our force dissipates .



As we fatigue, we can't fire the primary muscles responsible for performing the movement and that's when our back goes. In an ideal world everyone would brace their abs during every movement but in the real world that's hard to do.



While I do urge people to brace throughout their training, any athlete or individual is more concerned about training and not just bracing. The focus should shift to the warm-up and attempting to stabilize the spine during the warm-up.



Prone planks, glute bridges, glute medius work and anterior hip stretching all will fire our surrounding musculature to ensure that our lumbar spine stays braced. To further nail the point home, I highly recommend that everyone ends their training session with some sort of isometric abdominal work such as crossovers or side planks. This is done with low back cases to further teach the core to fire after it has been fatigued.



So it's not so much what you do during the training, it's what you do to get ready and to finish up that really mattes..

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