The lower back, or lumbar spine, is made up of five vertebrae separated by lumbar discs and connected by facet joints. A tunnel between the joints protects the spinal cord. The complex is surrounded by ligaments, a thick layer of fascial tissue for stability and muscles for movement. Vertebrae L4 and L5 bear the most weight and so tend to incur the most injury, but most lower-back problems afflict the joints, discs or muscles and ligaments.
1. Joint injury
‘The facet joints that connect the vertebrae can be injured by hyperextension of your lower back. Bowling in cricket and serving in tennis can put pressure on the cartilage, leading to small fractures. Poor posture, especially caused by hours slouched at a desk, can also be to blame. Another cause is overtraining the anterior chain muscles, including your abs and chest, which can cause your pelvis to tilt forwards.’
Prevent it: ‘Stretching your hip flexors helps. Deep lunges, with your knee on the floor, are best. Do four sets of 30-second holds three times a day. Romanian deadlifts and weighted lunges will strengthen your posterior chain to avoid muscle imbalances, keep your pelvis even and support your lumbar spine, as will a weekly yoga session.’
2. Disc injury
‘The discs between the vertebrae are made of a firm fibrocartilage that provides flexibility and strength, with a soft centre to absorb shock. They are built to sustain compressive forces but are vulnerable to twisting forces. The fibrocartilage may tear or weaken, causing the centre to bulge into it, provoking severe pain. The bulge and associated inflammation can also impinge on nerve roots, causing weakness, numbness and pins and needles in your legs, or even sciatica, felt as painful electrical sensations in your legs.’
Prevent it: ‘Correct form when lifting weight is vital. The further the weight is from your core – for example, with kettlebell swings – the greater the pressure in the lumbar region. Similarly, going too heavy, too quickly or for high reps with deadlifts is dangerous. Progress gradually. Pilates will help you maintain lumbar strength and control of the deep core muscles that are essential for good posture, both in your everyday life and during exercise.’
3. Muscle injury
‘The deep muscles in the lumbar region are crucial for stability. Their slow-twitch fibres are suited to maintaining posture, but if these muscles are weak the larger muscles, such as the superficial erector spinae and lats, which produce power in shorter bursts, have to compensate. Because they aren’t built for this role they soon fatigue, which can lead to spasm.’
Prevent it: ‘Work on the endurance of your deep lumbar muscles with abs wheel roll-outs and by kneeling on a gym ball. This ensures your slow-twitch fibres are strong enough to maintain posture, and keeps the larger muscles fresh for explosive movement. Short hamstrings, calves and erector spinae muscles can also lead to tightness in the lower back. Combat this by holding hamstring and calf stretches for 60 seconds, three times a day.’
No comments:
Post a Comment