Stay Safe With Midline Stabilization

Have you heard me shout this, "Backs Tight!"

I'm talking about about midline stabilization. In a nutshell, I am saying that I want the position of your spine to remain unchanged throughout every movement.

What does that really mean? Naturally, your spine has an “S” shape of sorts. For some of us that “S” shape is very dramatic, and for others that shape is more subtle, (“|”). Whatever the case may be for you, it is important that you engage those core muscle groups (abs, spinal erectors, gluts) to enter into that stable position at the start of, and throughout, every lift. Lifts include but are not limited to; deadlifts, cleans, snatches, or even just picking the bar up to move it and/or change plates. When you lose that “S” shape, and move to more of a “C” shape with your back rounding (or hyper extending) you’re not only compromising the success of the lift, but you’re upping the chance that you’ll tweak some muscle in your back.

While we tried to avoid the pain, it happens to the best of us...

Does this mean I’m injured/broken?

No, not always. You should always consult with your physician if you believe there is a true problem or something more serious. More often than not proper rest and (active) recovery can help move your rehabilitation along.

What can I do if I get low back pain?

o Take it easy, but remain active. Perform exercises that are comfortable for you and that do not increase your pain (emphasis on increase). Let a coach know, and we will gladly help you pick a movement that is safe for you to perform.
o Heat and stretching can be helpful in relieving some of the “tightness” in the area, but remaining active and correcting the fault are the two of the most effective ways to promote strength and healing.
o NSAIDS (Advil, Aleve, etc…) can also be helpful in reducing inflammation and managing pain.

- Coach Marshall