Getting Back To Exercise Without Pain: The Lower Back
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Abstract
Most people today live a sedentary lifestyle, lack of movement results in the body becoming less equipped to take part in sporting activities presenting considerable challenges for personal trainers and sports coaches. When the body is expected to perform, a weak musculoskeletal foundation can lead to postural deviations, muscular imbalances and unaligned joint. Physical inactivity is increasing the risk of musculoskeletal disorders (MSDs) and injuries during sport and recreational activities. A common issue of most work environment is inappropriate, repetitive sitting, lifting and standing positions that are aggravating low back pain. Tight muscles around the hips like the hip flexor complex, the lumbar erector spinae and underactive muscles like the gluteus maximus or transversusabdominis (TVA), multifidus can result in excessive, unwanted motion of the lumbar spine.
One approach to counter ailments is the NASM Corrective Exercise Continuum (CEx) – that promotes the activation and deactivation of muscles, fascia and the nervous system.
To accomplish the four stages of the CEx model (Self-Myofascial Release (SMR), stretches, isolated activation and integration of muscles) a good understanding is needed of the healthy musculoskeletal system through different postures, the nature of musculoskeletal diseases and finally identify risk factors for potential musculoskeletal problems. [...]
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