Take care for backs sake!

A new client joined me last week and we ran through a couple of good training sessions. Client left happy however the week after when training again I casually asked how things were going. To my dismay my client had been to the physio the next day after my session with severe back pain. How good did I feel? I was the fitness professional from hell. I was quickly informed that the pain was built up from years of training with numerous trainers forcing sit-ups on the client. I was then informed I should be given a gold medal for not allowing sit-ups to be completed in my facility.

The dreadful aspect is the client's back pain must be fixed and the investment this person undertook to be healthy could of potentially ruined a sporting career not enhanced it. What does this mean for you? Again your back must be kept in neutral or a straight position when undertaking any core or stabilizing exercise. So spine bending and crunching sit-ups are OUT. No appeal necessary, They can walk :) By completing these exercises such as sit-ups repeatedly you are smashing your lower back vertebrae together causing a shearing effect. After enough abuse the back will just stop working - ACUTE pain occurs and rest will be the only thing you can do for a while.

The next step is herniated discs which is irreversible. So please do not put your back into bent positions whilst force or fast movements will be taking place. Think of this fact when you bowl, bat and field. Will you need to make some adjustments to your cricket for your Back’s sake? Plus your own performance enhancement? Definitely forget the sit-ups PLEASE. As promised I will leave you 2 exercises to help you start to strengthen and stabilize your back and core.
1. The Plank - Lay face down on the ground, resting on the front of your toes. Move onto your elbows with your arms shoulder width apart. Brace your whole torso and lift your back to form a straight line or a plank. Hold for a designated time frame and then relax.
2. The Side Plank - Lay on your side and rest on one elbow and the outside of your bottom foot. Completely straighten your body from head to toe. Brace your whole body and lift from your hips towards the roof. Hold for a designated time frame. For both of these exercises please stat at 5 or 10 seconds holding time and build up weekly by 5 seconds. Try doing them in sets of 3 or 5 rather than 1 really long hold. Remember quantity not quality. Have fun with them but more importantly stay safe.