Exercise Prescription on the Net
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 Post subject: Lower Back Pain
PostPosted: Tue Dec 02, 2014 4:10 pm 
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Joined: Tue Dec 02, 2014 4:03 pm
Posts: 1

I have been experiencing some pain in my lower back for a while. It felt like a muscle strain to begin with but worsened over time.

An MRI scan showed a slipped disc at L5/S1. Acupuncture helped to begin with and allowed me to start exercising.

There seems to be lots of conflicting advice around slipped discs. The most convincing seems to be that the muscles of the trunk maintain the structural integrity of the spine.

To that end, I was doing lots of Stuart McGill's exercises. This includes planks, kettlebell swings, one arm carries. I was working towards light deadlifts too.

I discussed this approach with my physio. She seemed to agree with the muscle theory, suggesting that the transverse abdominis and obliques are critical. She recommended abdominal hollowing.

She mentioned that the muscles in the trunk were "switched off" and need to be "woken up again". Does anybody know what she means about this and how I go about doing it?

Grateful for any other back advice.

Many thanks.

 Post subject: Re: Lower Back Pain
PostPosted: Fri Dec 05, 2014 7:07 am 
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Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6593
Location: Halifax, NS
As long as you're able to breathe, your muscles aren't "switched off" but they may need help in becoming fully activated which is likely why she suggests the abdominal hollowing. Include it in your warmup.

http://www.peaksportsandspinept.com/art ... vation.cfm

This article is a great way to strengthen the core: http://www.t-nation.com/training/21st-c ... e-training

Stu Ward
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
Thanks TimD

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