MASTER CLASS

Strengthening lower back heads off pain, injury

Josh Holt, fitness director at Little Rock Racquet Club, does the first step of the Lumbar Situp exercise
Josh Holt, fitness director at Little Rock Racquet Club, does the first step of the Lumbar Situp exercise

For some, lower back pain is an uncomfortable part of any type of abdominal exercise. Certain people are predisposed to pain any time they attempt to challenge the core musculature.

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Josh Holt, fitness director at Little Rock Racquet Club, does the second step of the Lumbar Situp exercise

This week, I'll try to shed some light on why this happens and will also present a few tips for managing the situation. In addition, I'll introduce an exercise that is designed to minimize lower back pain while challenging the abdominals.

Such pain can show up during many different exercises, not just the deadlift or the crunch. A fitness professional will be working a client, and things seem to be going well, but then, "Why does my lower back hurt?" Our job is to stop and understand the "why" and then find an option that gives our clients relief.

Having dealt with this for the better part of two decades, I've noticed a few common denominators.

First, of course, work on prevention. Strengthen the hamstrings, lower back muscles and gluteals. The posterior chain is frequently skipped by today's exercisers, which can result in muscle imbalances that combine with stiffness and weakness to create an environment for lower back pain. Ensuring proper flexibility of each of these muscle groups is also an important component of prevention.

Even if pain is already present, strengthening and stretching these three muscle groups are critical to reducing the frequency and intensity of lower back pain. But no training should be undertaken casually by a person inclined to back pain, and it's not smart for anyone to "push through" a sudden onset of such pain.

Assuming a client has been cleared by health-care providers to work out, there are some steps people can take to manage pain. An extensive cardiovascular warm-up will help increase blood flow in the lower back muscles, which can help reduce discomfort and improve overall function. I usually recommend an activity that is weight-bearing for individuals with low back pain, simply because sitting to use a bike or a rowing machine adds to lumbar pressure.

Performing strength-training exercises with lower back pain can be tricky. In all postural positions except supine (face-up), you want to increase the lumbar curve by pressing the hips back and contracting the lower back muscles. This is the preferred lumbar position for squats, deadlifts and just about any other strength-training exercise that is not performed on the back. The increased lumbar curve helps to protect the vertebrae by engaging the muscles surrounding them.

The one exception to this rule comes into play in the supine position. When lying on your back, increasing the lumbar curve can cause an increase in vertebral pressure. This is especially true if you've ever performed leg lifts or a heavy bench press. In the supine position, the goal should be to flatten the lower back against the bench or the floor by contracting the abdominals and tilting the pelvis forward. This should reduce lower back pressure and help to alleviate some pain.

This week's exercise is an example of how lumbar pressure is reduced with a reduced curve in the supine position. The Lumbar Situp will allow you to challenge the abdominal muscles without putting your lower back at greater risk.

1. Lie on your back with the right leg fully extended and the left bent to 90 degrees with the foot on the floor and knee up.

2. Place both hands behind your lower back against the floor.

3. Tighten the abdominals and press your lumbar spine against your hands.

4. From this position, curl the upper body upward and perform a small crunch while continuing to press your hands into the floor with the lower back.

5. Hold for two seconds, then slowly lower the shoulders back down.

6. Continue as comfort allows, aiming to build up eventually to two sets of 12 repetitions.

This technique allows you to support the lumbar curve with your hands, which is a very useful way to determine if you are pressing the lower back into the floor enough. You should feel a good amount of pressure on the hands, but not to a point of discomfort. With enough pressure, the lumbar muscles and vertebrae will be in a position to allow the crunch to take place without undue stress.

Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.

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ActiveStyle on 11/16/2015

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