The Sit-Up and Your Spine

The Sit-Up and Your Spine

 

 

 

Here's a quick FYI!  The National Institute for Occupational Safety and Health set a limit for low back compression to 3300 Newtons.  This means that if you repetitively load your spine above this level, an injury is more likely to occur.  What's scary is that each repetition of the CRUNCH exercise produces this much force on your spine.  Some believe by bending the knees and performing the crunch, the compressive force is reduced.  According to a study by Dr. Stu McGill, this is not correct.  Dr. McGill recommends the Side Bridge Exercise for the abdominals and obliques.

 



Training A Client Who Complains Of Low Back Pain

When working with a client, proper exercise technique is vital in their progress, injury prevention or rehabilitation.  In my experience, many clients will attempt a functional activity such as a lift from floor to waist (deadlift), and lower back pain will result.  If this occurs, I have two choices.  I can completely stop the activity and move onto something else. Or I can ensure that my client has made an effort to engage his/her core prior to and throughout the activity in order to protect their lower back.  I usually choose the second option.  Check out this video to learn how to assist your client in core recruitment.  90% of the time, after engaging the core, the pain is minimized or completely eliminated.  That is a great lesson for your client to learn, and hopefully they will incorporate this technique whenever they attempt a lift.  The more frequently you educate them on core recruitment, the more likely they will make it a new habit, and the less often they will feel lower back pain upon functional activities. 
Engage Your Core

Recruit Your Core: Stage 1 of Lumbar Stabilization

http://www.youtube.com/watch?v=gGT8ckhUrE8

This video will be the first in a series of videos explaining the progression of Core Stabilization Techniques/Exercises.  You must first train your client/patient on how to engage their core and maintain its recruitment throughout an exercise in order to preserve the stability of the lower back. 
     The normal progression begins with static stability exercises in which there is no motion, just control and maintenance of one 'set' body position. 
     Next will be dynamic stabilization in which the trunk remains static, but the upper extremities are moving.  Here, the trunk is exposed to a force (developed by the moving extremities), and it must resist motion.  
     Even more difficult, the next challenge is to "control" the lower back/trunk, maintaining a 'stable' spine while moving it throughout its available range of motion.  This controlled or "stable" mobility is necessary in all sports and when performed correctly, will prevent injury.  Watch this video to get a feel of engaging your core.

Protect Your Lower Back By Engaging Your Core

Check out this quick video on how to engage your core during exercise.  Learn to use a feedback technique (your own hands) to make sure your core is contracted properly.  Now, it is your job to make sure you maintain this contraction throughout the entire workout.  No need to focus so much on timing your breathing during the positive/negative portion of the contraction (I'm sure you have all heard "exhale upon exertion") for spinal stability when you use this technique.  Mastering this skill will greatly reduce your chances of injuring your lower back.

http://www.youtube.com/watch?v=gGT8ckhUrE8