Академический Документы
Профессиональный Документы
Культура Документы
Objectives
Review specific anatomy in relation to the lower back (lumbar spine) Touch on a few spinal injuries and mechanisms of injury How to determine some causes of lower back pain (LBP) Action after identifying cause of LBP Management and Prevention
Sources
McGill, Stuart; Lower Back Disorders, 2nd edition McGill, Stuart; Ultimate Back Fitness and Performance, 4th edition
Intervertebral Disks
Rigid annuli surrounding viscous nucleus Notice cross fibers of annulus rings allows for greater protective forces under compression in multiple planes
Interspinous Ligaments
Latissimus Dorsi
Involved in lumbar extensor moment generation; often acts as a major stabilizer Originates at each lumbar spinous process and inserts on humerus giving it a very large extensor moment arm Active during pulling and lifting, which has implications for training proper functional motion patterns
Abdominal Complex
rectus abdominus internal oblique external oblique transverse abdominus
responsible for trunk flexion, lateral flexion, rotation, and stabilization
Hoop Stresses
Psoas
acts mostly as a hip flexor when the hip is flexed, psoas can also act as a lumbar stabilizer
Quadratus Lumborum
lumbar
stabilizer
Optimal Loading
very few back injuriesresult from a single event, LBD, p11 Just as most systems of the body, the spine needs appropriate loads to improve capabilities
Spondylolisthesis
Full cycling of flexion and extension can fatigue the neural arch (laminae and pedicles) Excessive shear force can cause damage to posterior elements
After Injury
It is necessary to identify the mechanism of injury, ascertain potentially injured tissues (bone, ligament, muscle, etc); and develop the next plan of action There is strong evidence to support that after a lower back injury, muscle activation patters are altered stability comes from stiffness, passive stiffness is lost with tissue damage and active stiffness throughout the range of motion is lost with perturbed motor patterns following injury, LBD, p. 119
McGills 5 Steps
1. Groove motion patterns, motor patterns, and corrective exercise 2. Build whole-body and joint stability 3. Increase Endurance 4. Build Strength 5. Develop speed, power, agility
1. Grooving Patterns
It is important to begin corrections pain free Neutral spine is desired and should never be compromised in this phase Proper motor control is correct muscles engaged for corresponding movement Eg: gluteal amnesia following injury Eliminate the faults in testing movements
2. Spinal Stability
Big Three
1. Curl-Up 2. Side Bridge 3. Birddog
3. Building Endurance
Do not take muscles to fatigue failure Complete repetitions while muscles are still strong: McGill advocates reverse pyramid reps/sets
Side plank, birddog, chin ups, squats
4. Building Strength
This is where you get creative Know what will be required of your client and train them accordingly Be sure to maintain proper progression Never let a regression of technique occur: DO NOT compromise neutral spine! Can introduce labile surfaces: SB, wobble boards, Airex pads, etc.
The motor control system is able to control stability of the joints through coordinated muscle coactivation and to a lesser degree by placing joints in positions that modulate passive stiffness contribution. However, a faulty motor control system can lead to inappropriate magnitudes of muscle force and stiffness, allowing for a joint to buckle or undergo shear translation, LBD, p. 119.
Be wise
and be careful