Stop the Assault & Remove the Hammer - best strategies to fix low back pain
Flexion is the number 1 cause of disc injuries...
“If you were to hit your thumb lightly, but repeatedly, with a hammer, it would eventually become very painful, and soon, the slightest touch would cause pain.” - Stuart McGill, Low Back Disorders: Evidence-Based Prevention and Rehabilitation
The number one cause of low back pain is repeated or sustained flexion. If you add in a rotational component, it’s even worse!
Today, it is agreed across professions that flexion is the number one mechanical cause of disc injuries, whether it’s repeated as in bending over to pick up boxes, gardening in the yard, or sustained (sitting in flexion at work) or even if the lumbar spine is over-utilized in sports without adequate stability.
Simply put - flexion is that slouched posture you are probably in right now while reading this sentence. There is nothing inherently wrong with flexion, it’s just that we tend to do a lot of it.
If you have low back pain and it’s a constant problem in your life, then you might want to reconsider traditional core exercises that focus on abdominal flexion movements, such as sit-ups and knees-to-chest, these “often recommended” exercises can actually make the situation worse, especially if the disc is already irritated. Not long ago, sit-ups and flexion exercises were the gold standard treatments prescribed for low back pain sufferers. Today, current research has changed this line of thought.
Boost Performance with Interval Training
It’s a common misconception that spending countless hours every week working out is the best way to get in shape, lose weight and improve health. For example, running, cycling, and swimming 3-4 days a week at the same low intensity, and duration. Often, most of these workouts are relatively slower than an interval pace.
Many are unaware that continuing to work out at the same pace every day (or most days of the week) can actually lead to more injuries than performing a variety of exercises at a more elevated intensity once or twice a week. This breaks up the monotony of doing the same routine over and over, and allows other muscles to get involved and reduces overuse injuries.
Fortunately there is a more advanced form of exercise that is showing improved performance and weight loss results, but with decreased injury and less time spent actually working out by performing short, intense intervals, rather than your typical long slow run, bike or swim session.
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