With injury prevention being a high priority in strength training and conditioning programs, much attention should be paid to the low back. Low back injuries are both common and quite debilitating, but what most individuals don’t realize is that their exercise routine can be contributing to their low back problems. This is due to the fact that many individuals begin with exercises that their bodies are not prepared to handle (even though from a movement perspective, they can complete the movement through an inappropriate motor pattern). It is not until one beings to experience pain that something is wrong.
There are many novel approaches for individuals doing abdominal or “core” work. The issue becomes that people begin an exercise program using many novel approaches without a basic understanding of how to move and use the musculature appropriately. An example of this is the common use of the swiss ball for exercises. While I believe the swiss ball does have a place in training and exercise, it is many times utilized by individuals who do not know how to perform basic movement patterns to maintain a healthy spine.
While there is not one ideal execise approach for all individuals, there are some basic exercises that should be appropriate for most individuals. The following 3 exercises are advocated for by Stuart McGill, spine biomechanics expert at the Univeristy of Waterloo. While they are very simple movements, they are very effective in strengthening the torso.
McGill Crunch
**NOTE: Most people do not need to do the more advanced version with the hands by the head (notice, the hands are in front and not supporting the back of the head. Many individuals who hold the back of the head end up pulling up with their arms putting added strain on the cervial region). And, before I get any corrections on technique, I actually lift by upper body a little higher than needed on the second version in the video (although I still keep my rotation pretty much isolated to the thoracic region).
Side Plank
Birddog
These three exercises activate all of the appropriate musculature for the core, while simultaneously sparing the lumbar spine from increased stresrses commonly seen with many other abdominal exercises. It would benefit most individuals undertaking a fitness/conditioning program to implement these exercises as a way to strengthen the abdominal and low back regions. While they may look simple, if performed correctly, these exercises can be challengening.
Most trainees need to understand that they do not fall into an advanced category, and that by doing abdominal and low back exercises that cause added stress to the spine can result in injury. Even some individuals that do fall in the advanced classification can benefit from exercises like this if they have succumb to muscle imbalances due to their chosen activities. In another post I will further get into these exercises, along with variations that can be implemented, and also how to incorporate these exercises into a training regimen. In closing, the referenced text below is a must read.
McGill, S. (2006). Ultimate back fitness and performance (2nd ed.). Waterloo, Ontario: Backfitpro Inc.
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