Defining strength
Strength is a skill , it ’ s not just muscle size . Skill is created by practice , perfect practice at that . To change a movement pattern is to create strength in that pattern .
Consider two parts to the strength definition ( referring back to the PAM acronym ). Firstly , improving the skill in a movement pattern ( M ); and secondly , hypertrophy an undeveloped muscle group ( A ). 1 . Movement patterns I use the strength sciences to produce the most successful low back training outcomes , no matter the size of the disc injury . Teaching movement pattern correction is imperative , for example , a hip hinge pattern that is glute dominant in spinal neutral , rather than a spinal flexion lumbar dominant pattern that triggers the problem . This requires an increase in glute contributions to movement patterns .
THE BASE 5
I created the BASE 5 exercises as the beginning to a lumbar spine-specific training program . These five exercises form the base of the low back training pyramid . The BASE 5 has two glute and three core strengthening exercises in an extremely specific order . From this base , I have produced a series of over 100 progressions and regressions that address each component , can move in any direction and can be programmed to restore a pain-free and safe conventional deadlifting and squat performance .
The BASE 5 are : 1 . Lock Clam 25 reps each side 2 sets
2 . Perfect Front Plank 30 seconds 2 sets
3 . Side Plank 15 seconds each side 2 sets
4 . Shoulder Taps 10 reps each side 2 sets
5 . Prone Hip Extension 10 reps each side 3 sets
This is done twice per day and always prior to any training . The instructional for this can be found on my Instagram page
@ andrew _ lock _ strength
Lean muscle multifidus around the spine Fatty infiltration of the multifidus
2 . Hypertrophy After low back injury , the multifidus muscle , which is the deepest spinal erector , has been shown to atrophy . It is an important part of the spinal segmental control system .
Research clearly demonstrates that people who have long term chronic low back problems will have atrophied multifidus and will continue to do so until a specific strength retraining program is undertaken . That means , until corrected they will have a greater likelihood of recurrent episodic problems and continue to function less than optimally . It does not get better with rest !
Research also shows that a person who has had even one episode would have reduced multifidus function in the future . Every person who has had even one episode of low back pain should have multifidus hypertrophy and timing rehabilitation assessed . It should be done in an integrated whole body stability program . This is certainly where a fitness professional can safely and appropriately implement a strength training routine .
Dr Andrew Lock , PhD Andrew is a physiotherapist , education provider and the strength rehabilitation professional to many international athletes and their coaches . Through his business United Health Education , he delivers face-to-face glute training workshops with Dr Dani Antonellos . He also presents on the three power lifts with strength coach Sebastian Oreb via Strength System , and shares details of his Low Back Courses via his Instagram page .
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