Exercises for Back Dysfunction part 2

Some people with a history of back troubles desire pain relief and spine stability while others may seek a performance objective. Some people need more stability while others may need more mobility. Some exercises will exacerbate the back troubles of some people but the same exercises may help others. Because each individual has different needs, various assessment approaches can be utilized to aid in subsequent decisions for exercise design.

Further, proficient exercise professionals will need an understanding of the issues, and of the myths and realities pertaining to each issue to form a foundation for the decision process. The focus here is to briefly introduce just a few selected issues. This information is based on Dr. Stuart McGill’s work, world renowned low back researcher, “Low Back Disorders”.

It is widely believed that stretching the back, and increasing the range of motion is beneficial, and reduces back problems – however the scientific evidence shows that, on average, those who have more range of motion in their backs have a greater risk of future troubles. Clearly there is a tradeoff between mobility and stability where the optimal balance is a very personal and individual variable. Indeed, the “stability/mobility balance” may shift during a progressive exercise program as symptoms resolve, or with advancing age, or as rehab/training objectives change.

Another generally perceived goal of training the back is to increase strength, believing in the “no pain-no gain” philosophy. Strength has little association with low back health, in fact, many hurt their backs in an attempt to increase strength. Exercise programs intended to enhance strength may contain poorly chosen exercises such as sit-ups. Performing situps both replicates a potent injury mechanism (specifically posterior disc herniation) and results in high loads on the spine. On the other hand, muscle endurance, as opposed to strength, has been shown to be protective for future troubles.

Further, for many, it is better to train for stability rather than stretching to increase range of motion.
Recent investigations into injury mechanisms have revealed that many back training practices actually replicate the loads and motions that cause the parts of the low back to become injured. In my next blog I will present proven exercises that really work.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com


Stability Ball Workshop (basic 2 day) June 15, 16, Vancouver, July 13, 14 in Whistler
Advanced Ball Training June 17, Vancouver
Foam Rolling Workshop (1 day) Whistler, July 15, CECs,