Question:
How to avoid lumbar injuries?
I have a low back injury (lumbar region) that seems to come and go. Most recently it has come about as a result of getting back into swimming after being out of it for about 15 years. I think it came from overuse during freestyle and more specifically using the flexion in my back to help with my freestyle stroke (i know this isn't good form). I have had this injury in the past from pilates performing the "curl up" exercises in which you are suppose to lie on your back with knees bent and use your core to curl up to a seated position. It usually results in tenderness directly over the spine in the lumbar (almost feels like a bruise). It also results in muscle fatigue in the low back. I also have an soccer injury in the low back which I believe is hip flexor related although I feel it just to the right of my spine in the lumbar. It occurs when taking a hard shot with my right foot. My golf swing (right handed) also aggravates this problem. I'd really just like to know what I can do to rehab and strengthen so as to avoid these injuries. Any input is greatly appreciated.
Asked by kyle - 1 answer - 2 years 44 weeks ago
Hi there,
First I'd like to clear up a misconception about how to perform the curl up, where you state:
"...from pilates performing the"curl up" exercises in which you are suppose to lie on your back with knees bent and use your core to curl up to a seated position."
The curl up as designed and described by Dr. Stuart McGill does not involve pushing your back into the floor. Instead he instructs the person to place both hands under the small of the back and keep them there throughout the movement. After doing this move one foot next to the opposite knee and then lift the upper chest, neck and head as a solid unit without bending at the neck. Don't use your elbows and arms to rise up. Hold for several counts and return back to the starting position. As can be noted from this brief description, this is a limited ROM but very effective stomach exercise that places minimal compressive and shear forces on the vertebrae.
Now onto your question:
First make certain that you do not have an underlying mechanical issue with your back by seeing a specialist.
If you get the go ahead then focus some of your strength training on this area by doing any number of exercises for it.
I'd start with the the cat and camel, curl up, alternate arm and leg raises from the hands and knee position, planks and prone raises with high but correct reps for one or two of them on a daily basis.
Take care of your back with the right exercises.
Danny
Submitted 2 years 42 weeks ago by dannyodell