If you stretch twist and crack your back I have one message for you: pack it in!!
“Soft tissue injuries result from excessive tension, so excessive tension in the rehabilitation situation is counterproductive…stretching of …chronically tight tissue is counterproductive. It may give an initial sensation of relief because the muscle spindles have been deadened, but this practice…weakens the tissue further because of the weakened proprioceptive response.”
“stop trying to Stretch and mobilise! Let tissues settle and regain their proprioceptive abilities so they tell the truth”
This is a fascinating overview of the psycho social contribution to back pain
Part of the programme we will teach you is to maintain a natural lordosis , most of the time, especially when squatting or lunging. However its possible to attempt to over engage your lordosis and crush joints together. the flexibility for squats and lunges comes through the hips, not by excessively arching your lumbar curve. The mantra is “find the problem, fix the problem”. If when squatting you find ankle and hip flexibility issues, do not compensate in your back.
Marshall LW and McGill SM. (2010) The role of axial torque in disc herniation. Clinical Biomechanics, 25(1):6-9. you can review an abstract here
Which is worse lifting and twisting or twisting alone ? Or was the 10960’s dance, the twist, actually safe as long as you didn’t lean forward
This study investigated the role of “repeated dynamic axial torque/twist combined with repeated flexion on the disc herniation mechanism”
1) Axial torque/twist in combination with repetitive flexion extension motion, regardless of order, encouraged radial delamination within the annulus .
2) Alternatively, repetitive flexion motion alone encouraged posterior or posterolateral nucleus tracking through the annulus.
3) Axial torque/twist alone was unable to initiate a disc herniation.
4) X-ray images with (contrast and computed tomography) are not good at detecting radial delamination
The problem this paper gives me is whether or not “twisting exercises” ( without flexion) should be removed from back exercises . It concludes afterall that “Axial torque/twist alone was unable to initiate a disc herniation”. Ill try and find out
Im not sure I endorse the concept of the back moving, but getting flexibility in the groin is a great idea. WE need to evaluate the concept of inversion too