Let’s dig into the topic of rotation in fitness training for lower back pain. This has been a popular question among my viewers, and now I’m going to explain why I no longer prioritise training rotation. I’ll also talk about my fitness journey and how my approach has developed over time.
The Concept of Training Rotation
To begin, I want to emphasise that training rotation is not a negative notion in and of itself. In fact, it’s a necessary part of resolving lower back pain. When I first started working out in 2016, I learned about numerous movement patterns such as the push, pull, squat, hinge, and core stabilisation. Rotation training was included in this equation, including workouts such as anti-rotation movements, chops, and lifts.
The Quest for Trunk Stability
Training rotation is important since many injuries occur during ordinary activities that include rotational motions. For example, if you’ve ever had persistent back pain, it could have been caused by relatively simple movements such as tying your shoe or picking up your child, rather than lifting big weights. The ability to stabilise your core and resist rotation becomes critical for injury avoidance in these scenarios.
My Personal Struggles with Rotation Training
Let’s take a step back to set the stage for my current approach. I suffered a devastating disc injury in 2019 that left me in excruciating discomfort. I attempted every trunk stability exercise I could think of, from dead bugs to cable chops and twists. Yet, despite my best attempts, my back would give up whenever I performed quick or athletic motions.
Understanding Lower Back Pain as a Life Skill
At this time, I began to doubt the concept of rotation training. I realised that rotation is more than just an exercise; it is an essential life skill. Life’s movements are unpredictable, varied, and frequently faulty. We twist, turn, and bend to varying degrees, which cannot be completely recreated in a gym setting.
The Myth of the Rotational Muscle
The kicker is that there is no special muscle in your body dedicated only to rotation. While muscles such as the transverse abdominis, obliques, and quadratus lumborum (QL) play important roles in rotation, none of them operate alone to rotate your body. Rotation is a complicated combination of attributes, each of which must be cultivated before they can be effectively integrated.
Addressing Tight Links
Now that we’ve deconstructed rotation, let’s look at how we may get our bodies ready for it. We’ll begin by fixing the tight linkages that frequently impede rotation. The outside glutes are the first place to concentrate on. The elevated pigeon stretch can help to free up this area. This stretch relieves stress in the outer glute muscles, which when tight can impair rotation.
Unlocking the Hip Flexors to Fix Lower Back Pain
Hip flexors are another tight link that need care. Tight hip flexors can make it difficult to completely extend your hips, which is necessary for generating power in rotational activities. The split squat is an excellent workout for this. This movement not only stretches the hip flexors but also aids in the development of strength and mobility.
Strengthening Lower Back Pain
Let us now address the weakest link in the chain, rotation. The single-leg back extension is one of the most effective exercises for developing rotational strength. By switching from two to one leg, you test your core and the muscles around your spine to prevent tipping, which improves stability.
The Power of the Quadratus Lumborum (QL)
Next, we must concentrate on the quadratus lumborum (QL). This muscle is crucial for rotation, hence strengthening it is essential. Side bends can help you strengthen your QL. This lateral extension action aids in the development of strength and stability in this sometimes overlooked muscle.
The Path to Balanced Rotation
To recap, the goal here is not to eliminate rotation from your workout regimen, but rather to completely prepare your body for it. Equilibrium is crucial. To realise the full potential of rotation, you must treat both tight and weak linkages in your body. The method entails increasing flexibility, strengthening important muscles, and achieving harmony between these components.
The Importance of Balance in Training
It’s critical to recognise that we experience both quick, high-velocity movements and slower, regulated acts in our daily lives. Before diving into high-speed activities, you must first build a strong foundation of strength and mobility. This is where your training’s balance becomes apparent.
Experimenting with Opposite-Side Training for Lower Back Pain
Training the opposite side of your dominant side is an intriguing experiment to investigate. If you’re an athlete, especially if you play sports that require rotation, such as baseball or golf, try integrating warm-up activities that mirror motions on your non-dominant side. This can help your body balance out and potentially minimise your chance of damage.
Finally, the choice not to focus on training rotation in the traditional sense stems from a greater awareness of how our bodies move and the necessity to prepare thoroughly for life’s unpredictability. It is all about correcting weak links, strengthening tight links, and achieving balance in your training. Remember that rotation is a fundamental life skill, and you may better equip yourself by treating your body holistically.