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Guest Blog: Do you suffer with back pain in the water, on the bike or when running?

TriBlogsby TriBlogsNov 12th 2012
Today we have a Guest Blog from personal trainer and on-line educator Christopher Hole focusing on how to avoid and prevent lower back pain and increase your core stability. In this blog Chris highlights the importance of good technique, suggests exercises to avoid and provides key points on how to effectively perform useful exercises for lower back pain.

Many thanks to Chris for providing us with these insights.

Do you suffer with Back Pain in the water, on the bike or when running?

With Lower Back Pain being an issue for so many athletes, we have to wonder why such a large number of them manifest the injury? I am going to suggest that the very exercises we perform during our training in the gym are part of the problem.

When the majority of athletes visit the gym the basic philosophy they take with them is ¬"I need to train hard and lift as much as I can¬". This philosophy I am going to say is based on quantity of exercise and weight. Exercise/training this way is a known way to injure the body and in particular the lower back, as it fails to make a priority of correct exercise technique or quality of exercise.

Exercisers and athletes using the quantity of exercise and weight philosophy believe practice or repetition makes perfect. This is far from the truth as you can practice and repeat something incorrectly.

We have to put a higher priority on the quality of our technique when performing the exercise, as this makes a perfect, injury free back and or joint.

Neutral spine

Arguably the most important part of quality exercise technique is a neutral spine. A neutral spine position is maintained exclusively through muscular activity, in this position, minimal stress is placed on the passive structures of the spine (ligaments and discs).

The neutral spine position is when the three natural curves are present in a healthy spine. The neck, or the cervical spine, curves slightly inward. The mid back, or the thoracic spine, is curved outward. The low back, or the lumbar spine, curves inward again. The neutral alignment is important in helping to cushion the spine from too much stress and strain.

If we train without a neutral spine we leave ourselves open to injury as Dr S McGill describes in his paper Designing Back Exercises: From Rehabilitation to Enhancing Performance, how our back becomes injured. ¬"The damaging mechanism leading to herniation, or prolapse, is repeated lumbar flexion¬".

In the video below I¬'ll talk you through some on the most injurious exercises that people can do in the gym so you can avoid them and reduce any low back pain you may have. I'll then give key points on the five best exercises that you can do to increase core stability to enhance your performance in the water on the bike and running without ruining your back.

The Five Best Exercises for Lower Back Pain.

Chris provides online Education for Low Back Pain, Core Stability & The Healthy Diet. If you found this Blog useful then check out Chris's website for more information.
by guest: Genie, May 23rd 2018 08:31
Well written article. The exercise videos are awesome for back pain. I appreciate your article. I will follow the exercise you've shared in this article.

Best Wishes
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