Back Dysfunction

[naughtoj]

I was thinking today how weird it is that I cannot do one full sit-up. If someone holds my feet down, I can do 20+ I guess atleast, but from laying on the floor, knees bent, I can "crunch", but that little extra bit to actually "sit up" I cannot do!!


This really bugs me because I don't understand how I could do planks and supermans until the cows come home, but not even be able to do one single sit up! My hubby, whom never really works out, can get up easily. I was wondering if anyone thought there could be a deeper issue here at work other than abdominal/back weakness? I have upper back issues....alot of tightness....surely it would not be a flexibility issue, would it? I cannot imagine that after 3 years with Cathe I would not have strengthened to this level, even if I did not do crunches regularly. Wouldn't I get indirect strengthening from lifting weights? Atleast some?

I read in a book once that not being able to sit up from the floor is really an indicator of back dysfunction and NOT a measure of abdominal strength. For anyone who may be knowlegeable in this area, does this sound right or like a bunch of hooey?


When I have to balance on my butt, say in the V position, for certain abdominal exercises, my torso ends up being 90 degrees to the floor, because I can't go back anymore or I would just free fall to the floor. What is so special about the space in between "crunch" height and a V position? I just cannot do it!!


I am thinking of seeing a physical therapist that could measure my strength/flexibility in this area, whether it be back, abs, or both. Do you need a prescription from a MD to see a physical therapist. I would be paying out of pocket. Is there any other ways to be tested for this? Any help is appreciated.....


Janice

 

[bethj]

That's really interesting. It sounds like you have an area of muscle weakness way out of proportion to the rest of your strong muscles. (I know from your prior posts you are REALLY strong!) It could lead to injury in the long run. The exercises that strengthen that area are done a lot with Pilates, which I would highly recommend. Its amazing how quickly you can gain strength in those "total sit ups" and "V sits" (also known as the Teaser) by doing Pilates 3 times a week, just a 15 min workout will suffice. I'm sure that P90X workout for core would do the same from reading the posts. Just keep practicing! IMHO you need to work your abs/core at least 15 minutes 3 times a week for good strength there.
Beth

 

[naughtoj]

Thanks, Beth!

Yeah, I am doing P90X Abs which is just about killing me. Because I am so weak it does not feel like I am doing anything right, and those exercises that I stick with long enough, just kill my lower back. It really burns!


Beth, would you (or anyone else here) be able to recommend a Pilates type workout tape/DVD that is beginner/intermediate? I don't know if I should be struggling through P90X or if I should really start doing something that is appropriate for me. I guess if it still works, P90X would be fine too? I would really love to see what would happen to me if I really got my core nice and strong. Maybe my upper back problems would go away forever. I am thinking of taking a Pilates class over by me for that reason.

Any NON traditional Ab/Back workouts would be good. I like those better and I have enough of the traditional ab work....

Janice

 

[LizN]

Dear Janice,

It sounds like you have very strong "global" muscles - ie your rectus abdominus and external obliques but your core muscles ie transversus abdominus and internal obliques have poor endurance or don't recruit in the right sequence. This can occur when you have trauma to the abdominal and back region which is why back dysfunction is often blamed for a weak core. I have had the same problem - mine has been caused by having babies! (that in itself is traumatic enough ) . The function of the core muscles are one of recruitment/endurance and are supposed to hum away in the background keeping your spine and pelvis stable. If this doesn't happen, you are predisposed to pelvic injuries (sacroiliac joint dysfunction, pelvic upslip/downslip/anterior/inferior rotations are examples or spinal problems).

The only way to really find out if your core muscles are working is to see a physiotherapist (or physical therapist as you call them in the US) who does "real time ultrasound". An ultrasound machine is placed over the abdominals - you can see all four layers of abdominal muscles and you can learn to recruit and isolate TA alone. I have taken 12 months to master this and I am an exercise physiologist! Once you have got recruitment of transversus down in sitting, standing and walking, you are ready to commence strengthening what we call the global muscles (glutes, rectus ab, quadratus lumborum obliques etc) which perform a direct stablizing role. Pilates when practised properly is great for this. I am just about to commence my pilates journey!

Hope this info gives you some insight into this!

PS - I can strongly recommend any Swiss ball workout for abs!

cheers,
Liz N

 

[naughtoj]

Thank you Liz, that was very helpful. I have had upper back issues ever since I got my desk job despite exercise. I had some issues in high school as well, but can't remember that. I have been told that I have a mild scoliotic thoracic curve, curving laterally towards the right side. Also, the curve of my neck bones is "backwards". Yep. From an X-ray, it looks like they go the completely wrong direction. My chiropractor ( I used to have one, not anymore) seemed to think I was in some trauma. If so, I cannot remember anything specific, but it sure was possible in my childhood.

Anyway, I will take your advice and look into that procedure (sounds pricey?). I will also start up doing some pilates. Thanks for your expert advice!! It is nice to hold on to the hope that there is something deeper at work here other than just weak muscles....



Janice