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Avoiding lumbar flexion in the morning has been shown to reduce back pain symptoms

  • 31-08-2010 8:48pm
    #1
    rubadub
    Registered Users, Registered Users 2 Posts: 32,386 ✭✭✭✭


    Just reading this
    http://bretcontreras.wordpress.com/2010/06/18/puppies-in-vices/
    Don’t train in the early morning when discs are hyper-hydrated as disc bending stresses increase by 300% and ligaments by 80% due to the increased disc-height (Adams et al. 1987). After just 30 minutes of waking discs lose 54% of the loss of daily disc height/water content (Reilly et al. 1984) and 90% within the first hour. Early spinal motion is unsafe (Adams and Dolan 1995). Avoiding lumbar flexion in the morning has been shown to reduce back pain symptoms (Snook et al. 1998). Play it safe and train 2 hours after waking
    A few weeks ago I was doing light 41kg deadlifts in the morning and felt a bit of a pinch. Might be worth noting for people doing full workouts early on. I am not sure what exercises would be "lumbar flexion", probably situps looking at this, and I know situps might be popular in the morning.

    http://www.easyvigour.net.nz/fitness/h_CrawlerFlExt.htm
    Lumbar Flexion & Extension, Start:-

    1. Kneel in the crawler position (see diagram).
    2. If you have back pain, proceed, but with caution!

    Exploring your Lumbar Flexion:- Action

    1. Gently and slowly bend your torso upwards. Explore the feeling. Do not push through pain.
    2. Hold the position three breathes, and then slowly bend your torso upwards a little further. Explore the feeling! Note if there is pain, & avoid this extreme position throughout your day!
    3. Have your friend take a picture!

    Exploring your Lumbar Extension:- Action

    1. Gently and slowly bend your torso downwards. Explore the feeling. Do not push through pain.
    2. Hold the position three breathes, & then slowly bend your torso downwards a little further. Explore the feeling! Note if there is pain, & avoid this extreme position throughout your day!
    3. Have your friend take a picture!

    Lumbar Neutral in the Crawler Position:-

    1. Come back to what you feel to be comfortable middle position for you torso, and have your friend take a picture.


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