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In our last post about core endurance testing, we had you test your core stamina.
How did you do? If you fell below the “Norms”, you may have an increased likelihood of developing low back pain (LBP) or other injuries.
Today, we wanted to show what the physioanatomical characteristics of injured muscles look like after sustaining a back injury or surgery. After an injury or surgery (yep, a surgery can cause trauma to the muscles around the back as well) the muscles undergo atrophy, i.e. muscle wasting, which causes increasing strain, weakness, and decreased stamina. Below is a side by side comparison of a healthy multifidus muscle and an ‘injured’ multifidus muscle. Look for the amount of ‘white’ substance within the muscle, which is fat infiltration. The fat is a sign of muscle wasting.
Why is this important to know?
Well, studies have shown that this fatty infiltration does NOT spontaneously resolve on its own after an injury.
Specific graded exercises are needed and have been shown to reverse this reaction. We are not doing sit-ups or other global exercise, as this can actually cause more trauma to the back from the instability of the muscle to activate and maintain lumbopelvic control. Physical Therapy can help in distinguishing which exercise best fit you (on an individual basis) for local muscle testing and motor control.
So which are you?
Ribeye: fatty infiltrated, soft-muscle wasted back
or
Filet Mignon: Nice and thick, strong-muscle grained back
Episode 25: "Posterior Chain + Multifidus Activation With Low Trap "Y" Exercise Progression" Back in episode 9, we showed you the Y exercise for lower trapezius activation on a Swiss ball. Once you have mastered this exercise, our favorite progression involves performing the Y exercise on the Back Strong for the following three reasons: 1: Its a low back pain exercise. Isometrically holding this position on a Back Strong is the one of the absolute best way to activate your deep spinal stabilizers, the Multifidus muscles. Recent research has demonstrated an extremely strong correlation between multifidus muscle dysfunction (weakness, delayed inactivation) and low back pain. So strengthen those multifidus to help with your back pain! 2: Amazing activation of the posterior chain. Isometric hamstring and glut activation is necessary to maintain this position as well. 3: It saves time! Simultaneous work on shoulder stability (lower trap), back stability (multifidus), and posterior chain activation! Article link: http://www.ncbi.nlm.nih.gov/pubmed/20193941 #lowertrap #posteriorchain #backstrong #shoulder #multifidus #LBP #lowbackpain ______________________________________________ The Prehab Guys: Optimizing human performance and functional capacity, promoting longevity, and keeping your body in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG and Twitter, like our Facebook page, and make sure to visit www.humanperformancetherapy.com #prehab #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #strengthandconditioning #correctiveexercise #stretching #crossfit #gainz #aesthetics #longevity #movement @uclamikey90 @arashxrex @craiglindell (at University of Southern California) https://www.instagram.com/p/BBJO_3blcci/?utm_source=ig_tumblr_share&igshid=1beic8iahvrc5
From today's periscope session during our #AshtangaDispatch intensive in Bozeman. You can watch for the next day and then POOF! - it's gone! #dhanurasana #backstrong #shalabhasana with @jrene01 (at Bozeman, Montana)
