Lumbar mobility

The lumbar spine plays a central role in both movement and stability. Whether the body is sitting, lifting, or engaging in sport-specific tasks, the lower back must be able to move freely and with control. In cases of recurring pain in this region, it is advisable to assess whether the spine can transition comfortably through a variety of lumbar positions. A good range of motion forms the foundation of spinal health and freedom from pain. However, this is not solely a matter of flexibility — control, awareness, and strength in multiple directions are equally important. [1] [2]

People are often accustomed to a narrow set of positions which, in the presence of external restrictions, can force the body to maintain tension in unfamiliar poses, which may stress out the nervous system and encourage it to overshoot guarding signals to muscles.

Regardless of the specific sport or activity being practiced, it is important to develop the ability to generate force in a wide variety of lumbar spine positions. This should include not only ideal, neutral spine positions, but also across a wide variety of lumbar orientations. Controlled flexion and extension under varying loads and tempos help create a spine that is not just mobile, but resilient. This forms the foundation of spinal health, though other movement qualities are equally important. [3]

To reduce the risk of recurring lumbar pain, it is not sufficient to rely solely on stretching or strengthening. Instead, attention must be given to movement exploration, neuromuscular coordination, and the development of trust in the body’s ability to adapt. The capacity to move and stabilize through a wide spectrum of lumbar spine positions should be considered non-negotiable. The goal is not hyper-flexibility, but a prepared, adaptable, and well- integrated system. [4] [5]

For information on the biomechanics of the lumbar spine, check this: Lumbar Biomechanics

  1. Magnusson, Marianne L., i in. „Range of Motion and Motion Patterns in Patients With Low Back Pain Before and After Rehabilitation”: Spine, t. 23, nr 23, December 1998, s. 2631–39. DOI.org (Crossref), https://doi.org/10.1097/00007632-199812010-00019
  2. Mayer, Tom G., i in. „Use of Noninvasive Techniques for Quantification of Spinal Range-of-Motion in Normal Subjects and Chronic Low-Back Dysfunction Patients”: Spine, t. 9, nr 6, September 1984, s. 588–95. DOI.org (Crossref), https://doi.org/10.1097/00007632-198409000-00009
  3. Dolan, P., i M. A. Adams. „Influence of Lumbar and Hip Mobility on the Bending Stresses Acting on the Lumbar Spine”. Clinical Biomechanics, t. 8, nr 4, July 1993, s. 185–92. DOI.org (Crossref), https://doi.org/10.1016/0268-0033(93)90013-8
  4. Wilke, Hans-Joachim, i David Volkheimer. „Basic Biomechanics of the Lumbar Spine”. Biomechanics of the Spine, Elsevier, 2018, s. 51–67. DOI.org (Crossref), https://doi.org/10.1016/B978-0-12-812851-0.00004-5
  5. Sjölie, Astrid N., i Anne E. Ljunggren. „The Significance of High Lumbar Mobility and Low Lumbar Strength for Current and Future Low Back Pain In Adolescents”: Spine, t. 26, nr 23, grudzień 2001, s. 2629–36. DOI.org (Crossref), https://doi.org/10.1097/00007632-200112010-00019
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