It is common knowledge now that the way to a stronger back is through your abs.  Yes, it is a fact that the stronger your core abdominal muscles become, the more stability and strength you will gain in your back.

But before you run to the gym and start your sit-ups or crunches… READ THIS!  Or you may set yourself up for further injury.

According to Stuart McGill, (Professor of spine biomechanics at the University of Waterloo) the traditional sit-up generates at least 3,350 newtons ( the equivalent of 340 kg) of compressive force on the spine!  This is enough force to damage a weak or recently injured disc.  The US National Institute for Occupational Safety and Health states that pressure above 3,300 Newtons is unsafe for the spine.

So if you have a weak core, or are just starting out with back care, it is initially safer to replace sit-ups with core work that doesn’t involve flexion of the spine.  You will find these safer exercises taught in our BackFit ”Beginning Home Care Class” and “Advanced Core Class.”  If you are not a current patient, exercises such as PLANKS, SIDE BRIDGES, LEG EXTENSIONS, BIRD DOGS,  and STIR THE POT are safe and effective.  Please ask for guidance if you don’t know these exercises.

As you become stronger and more comfortable with the above core exercises, then you are ready for more complex movments that access multiple muscles simultaneously.  This is achieved with BACKFIT’S MEDEX CORE SYSTEM.  Through this progressive program, you can build a strong core, and have a long-term impact on the health and stability of your spine.

Don’t forget…

Decompression therapy for the discs, alignment therapy for the joints, and core stability for the muscles are the three keys to a healthy back for life.

Have a great week!