Luke Stevens our Strength & Conditioning Coach shares his clinical expertise with us on injury prevention in the lower back …………..
The number one gold standard approach to avoid repeated musculoskeletal injuries is corrective exercise rehabilitation and strength training. This will significantly reduce the risk of injury or consecutive injury in many cases.
Take the Lumbar spine for example. A recent NHS statistic for lower back pain (LBP) in the UK estimates 8 out of 10 people at some point will suffer from LBP. The lumbar spine, L1-L5 vertebrae are supported by local stabilizing muscles. These are some of the most complex and delicate muscles in the human body and work hard to support the weight of the upper body. Predominantly the muscles cope with compression forces and awkward functional movements in daily life. The onset of LBP is triggered through early fatigue of small muscle stabilizers as a result of insufficient strength initially. Movements such as bending awkwardly, lifting incorrectly and slouching while sitting are just some aggravations impacting on your spinal stabilising muscle groups.
The need to strength train will always be present especially as a result of musculoskeletal injuries. This is due to the identification of the apparent weakness arising in the first instant. Strength and conditioning will train the specific muscles. They will stay strong to cope with the basic functional movements throughout the day. Without training, strength is lost due to the body’s natural laziness and inefficiency of the muscular system. “use it, or lose it…”
A focus on prevention is the best cure to reduce the injury occurring in the first place. It will also increase injury prevention in the lower back. It is important to gain the necessary strength by introducing external loads (80-90%). This will stress the muscular system for strength adaptations.
Lower Back Corrective Exercise: