Do you prescribe spinal flexion exercises for your athletes?

This question usually leads to quite a bit of contention in the performance world. Many will answer with a powerful, “HELL NO!” and equally as many will answer, “Yes, I do.”

Is there a right answer?  In my mind, absolutely, however if the agrument against lumbar flexion exercise is so powerful, why do some still argue in favor of lumbar flexion?

In my experience, this question is typically met with a few contentions that are definitely valid on the surface, but also have some significant gaps that need to be addressed.

1.  Flexion brings nutrients to lumbar disks.

It is often argued that the intoduction of movement at the lumbar spine is not only safe, but beneficial for the spine and disks as the outter layer of the disk–the annulus fibrosus–is avascular and it recieves nutrition by changes in interdiskal pressures.  As flexion compresses the disks, like many connective tissues, after being decompressed, there is an influx of new nutrients.

2.  Stress without distress.

Many will argue that allowing a tissue to go unstressed creates a weaker tissue that is more likely to be damaged under a high load activity.  This is simply the application of Wolff’s Law of bone modeling to connective tissues.  It is undoubtedly true.  The supporter of flexion based exercise suggests that a minimal stress level of flexion followed by adequte time to recover is far more effective in preventing injury than avoiding movement in its entirety.

3.  Combined motion is most dangerous.

The lumbar flexion supporter is quick to point out that the highest levels of interdiskal pressure occur not simply in lumbar flexion, but in combined movements of lumbar flexion and rotation.  It is then theorized that some flexion alone will not push an athlete near the “danger zone” and instead allow for all the benefits of disk pressure changes and eustress.

4.  “I’ve done sit ups for years and never had a problem.”

This statement is merely anecdotal, and a very common one.  Many rationalize that simply because they have had no history of LBP and lots of lumbar flexion in training it means that there is no need to be concerned and one can flex often without trouble.

5.  Sport happens in flexed positions.

The argument that sports happen in flexed spine positions so we should train flexion are quite commonly used to support the use of flexion exercise.  A wrestler may be on his back, a footballer the same way, or a diver flexing are all common examples.

In the coming days, I will evaluate the arguments against these assertions, and you will be able to make your own decision.

Best regards,

Carson Boddicker