How To Improve Lower Back Stability
The term “stability training” has been thrown around quite a bit in the last couple of years, as the fitness community has gone core training crazy. The problem is, however, most of the gimmicks being used for this so called stability training are simply entertaining at best, and unfortunately do not produce the kind of results that they are believed to.
The Issue of Stability:
Lower back stability, as well as stabilization of all joints in your body, is dependent first of all on optimal muscle balance. When muscle imbalances are present, meaning one muscle is stronger than its antagonist, the joint involved becomes distressed as it fights to maintain its homeostasis.
For example in the lower back, two muscles that have a relationship include the abdominal muscles, and the back extensors. The abdominals have the job of flexing the spine, which flattens the lower back, while the extensors extend the spine, creating an arch in the lower spine. More often than not, the spine has an excessive arch due to the prevalence of anterior pelvic tilt, particularly in the back pain population. This leaves the abdominal muscles in a “lengthened” state, and usually test weak.
In this situation, the lack of balance between the muscles that flatten and extend the spine creates a potential state of “instability” in the spine. It is a relative state, in that you may be stable picking up the newspaper in the morning, but when it comes to more intense efforts, such as playing a pickup game of basketball, or tennis, the instability becomes much more of an issue.
Correcting this stability issue involves identifying the weak muscles, which in this case would be the abdominals, and identifying the tight muscles, which again in this case may include the lower back muscles, and providing appropriate corrective procedures such as exercise and stretching.
The actual selection of exercises to do this would include the ones that work best to strengthen that muscle. If the abs are weak, then performing variations of the plank and/or crunch, will serve to strengthen them, and thus reduce the imbalance relative to the lower back muscles.
Corrective procedures must follow some form of flow, and make sense. Something more therapists need to be aware of, before starting to jump on the “core stability bandwagon”.
–Sam Visnic
We need to MOVE more!
Human beings are made to move. Our ancestors did a lot of walking and traveling. They didn’t sit at a desk all day long. Most of them were workers, farmers, hunters, or gatherers. They didn’t have the types of imbalances that we have today. They had to lift things. Their bodies were strong and conditioned. Today, unfortunately, most people are what I like to call “marshmallows”. They don’t perform any more physical activity than is required of them. Childhood obesity is at the highest percentage in history, mostly due to increased amount of hours in front of the television or video games. Adults aren’t much better. Most adults have low energy due to increased stress over finances, work, and crappy nutrition! It’s no wonder they don’t feel like working out. I frequently find during my evaluations of back pain sufferers that they are extremely weak in the muscles that support and move the spine. If you never work out, then one day try to pick up something heavy, you can easily injure your back! The goal of working out, or what I like to refer to as “training” is simply that; training the body to be ready and capable to perform daily tasks with a minimum amount of stress and effort on the body. Exercise must be specific, however. Going to the local 24 Hour Fitness and sitting on your butt on the leg extension machine isn’t going to do it! The goal is to perform “functional” exercise. That means squats, lunges, twisting exercises, and all other movements that you must perform on a daily basis in good form. Spending 20-45 minutes on the treadmill may not be what you need to get through your day. You must also be able to select the right exercises and stretches for your imbalances. I see many people go to the gym and are literally training themselves further into their imbalances. It’s sad, many of those people are going to end up in their medical doctor’s office or on an orthopedic surgeon’s operating table!
The Solution:
Select the right exercises and stretches to fit your muscle imbalance profile. Repetitions, sets, how much weight to use; these are all important factors that influence the outcome of your program. If you are constantly lifting up objects that weigh 20 lbs., then you need to be performing strength training exercises that teach you how to lift weights that are at least that heavy and even more. Leg extensions and leg curls are not going to help you lift a 30 pound child up when they are crying! When designing programs, I choose the correct protocol for the individual and their specific work or sports environment needs.
–Sam Visnic
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