For the most part I ignore many of the strength exercises described in newspapers. The reason for this is twofold: first the information usually comes from a trainer who only has a general background in the intricacies of strength exercises and what they do for the body; second is that the articles are usually full of errors, not only in relation to how the exercise should be done but also the muscles involved and what the exercise is good for.
A case in point was a full-page article with the subtitle: “These back exercises will give you a solid support system.” However, the article had nothing to do with support of the back or more accurately, the spinal column. Instead, there were three exercises for stretching the back and three, almost identical, exercises for strengthening the upper back.
The average person who does not understand what it takes to strengthen the lower back, which is the key to maintaining an upright body and preventing injury and pain, could easily be impressed with an article such as this. By following the recommendations, instead of getting a solid support system, they instead will end up with a weaker support system.
Doing the exercises presented such as the reverse fly, bent over row and body weight resistance row, are good for strengthening the posterior deltoids, middle trapezius and rhomboid muscles. They do not have any effect on the lumbar spine or the muscles in the lumbar spine area. This is why they do not lend themselves to supporting the spine.
Doing the described seated low back stretch, squatting lumbar spine stretch and child’s pose can be effective in stretching the lower back. However, stretching should not be not equated to strengthening. The more you stretch the lower back muscles, ligaments and tendons, the more you create a weaker and looser spine more prone to injury.
In order to truly strengthen the muscles to develop a solid support system, which is so important for people who not only want to prevent back problems but to help eliminate back pain. A solid support system will allow them to perform their everyday activities without undue difficulties or back pain.
To achieve these goals it is necessary to do strength exercises such as the back raise and back raise with a twist. These are probably the two best exercises known that strengthen the muscles through the full range of motion. Most other common low back strength exercises develop strength in a very narrow range of motion or in a static spine position, as for example, in balance and core programs.
Articles such as this are not unique or uncommon. They seem to permeate many aspects of the fitness world. When will newspapers, and some magazines, start using true experts who can write objective, sound articles to help the population deal with and hopefully, decrease the number of back problems.
For more information on low back exercises see Kinesiology of Exercise and Explosive Golf. Both books have a full chapter devoted to this topic.