What is the Optimal Spinal Curvature????
There is a perception that we need to maintain an S Curve for core engagement and exercise efficiency but is this actually true?
Looking at the spine there does indeed appear to be an S Shape to it.
But look again at the low back (or lumbar area To be technical), where exactly is the curve?
Its on the vertebrae
Now look at the spinal processes (lumpy bits that we can see on the low back).
There isn’t much of a curve there, its actually quite flat isn’t it?
That means when coaching a player or patient we have to make sure that we are reducing the obvious curve in the low back
This is known as the J Curve spine (from Low thoracic through the Sacrum) and has been linked to low rates of back pain particularly when compared to the S Curve spine
While it takes a bit of practice to get it right it is certainly worth the effort. One easy way of helping you get started is to use a stick / sweeping brush / golf club to find the right spinal position and maintain it through an exercise.
Lets look at those steps again
- Place the stick on your back
- Ensure you get the 3 touching points in position – Back of the Head – Mid Back between shoulder blades – Sacrum
- Once in position Reduce the space between the low back and and the stick – you don’t need to touch the stick with the back in this area!
- Maintain the position as you move through an exercise
Suggested warm up
3 x 3 Squats
3 x 3 Lunges each side
3 x 3 Deadlifts
As always if you feel any pain in any exercise stop and consult a health professional
Research
Lehrich JR, Katz JM, Sheon RP. “Approach to the diagnosis and evaluation of low back pain in adults”; UpToDate.com; April 2006.
Volinn, E. The epidemiology of low back pain in the rest of the world: A review of surveys in low- and middle-income countries. Spine. 1997;22(15):1747-54