It’s obvious that a huge point of concern for anyone that lifts heavy stuff is lumbar stability. This is extremely relevant to me, because, when I attended a 2-day seminar to become more familiar with the SFMA (Selective Functional Movement Assessment), the only thing they came across as dysfunctional on me is inadequate stability at L5-S1. Neither I nor any of you want a herniated disc, so it’s only logical to compile what we know about avoiding such injuries. I hope this thread will serve that function for the T-Nation community.
I’ll start by listing articles related to lumbar stability.
‘High Performance Core Training’ by Mike Robertson
-Core exercises that optimize lumbar stability
‘A Joint-by-Joint Approach to Training’ by Michael Boyle
-A discussion of hip inflexibility contributing to low back pain
‘Mister Spine’ Part 1&2 Interviews with Stuart McGill by Mark Demers
‘Back to McGill’ Interview with Stuart McGill by Eric Cressey
‘Debunking Exercise Myths, Part I’ by Eric Cressey
‘The Joint Health Checklist’ by Eric Cressey
‘Conquering Enemies of the Spine’ by Michael Stare and Cassandra Forsythe
-Discusses what causes back instability and what contributes to creating back stability
‘(De)-Constructing Computer Guy’ by Tony Gentilcore and Jimmy Smith
‘Core Training for Smart Folks’ by Mike Robertson
‘Anterior Core Training’ by Michael Boyle
‘Fix that Weak Link’ by Mike Robertson
I’m sure there are more articles on here pertinent to lumbar stability, but that’s a start.
Also, from my experience:
Ensuring glute activation seems to help resolve lower back tightness. I always focus on tensing my core when I do standing hip extension glute activation, and I use my fingers to make sure my lower back isn’t flexing/extending during the motion. That hasn’t been a problem for quite some time, so I’m making progress on this front.
As some of the articles state, improving hip mobility helps stabilize the spine.
Reverse Hypers seem to alleviate lower back tightness and even pain after a long day of sitting around in the office.
General core strengthening should always be a priority when trying to stabilize the lumbar spine (AKA always).
Going into hyperextension on back extensions seems to make matters worse
I’ll think of more later, but continue the list if you want. I’d appreciate hearing some of your experiences with back strengthening, core strengthening, herniated spine incidents and the recovery process from said incidents, or anything pertaining to lumbar spine stability. I’m sure the community would benefit from other experiences too.