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Injury Risks and Prevention in Lower Back and Gluteus Maximus

As upright standing mammals humans possess muscles that can support this position against gravity. The extensor muscles of the back and the legs play a major role in this task ^[1] ). Important extensor muscles of the back relevant to this article include the muscles of the erector spinae muscle group which helps with trunk extension and lateral bending,^[2] . Although some of the muscles in this group connect at the base of the skull and can extend the head, the erector spinae are targeted in many lower back exercises. The gluteus muscles main role in the body is abduction, adduction, and rotation of the hip. There are many exercises that require simultaneous action from the lower back and gluteus muscles such as variations of the deadlift and the squat. If done properly these exercises can help with strength, posture and stabilization. However, there are also wrong movements that can cause harm such as lifting weight in the bent over position with the erector spinae flexed, ^[3]

Injury Risks

According to McGill 465 injury occurs as Applied load exceeds tolerance ^[4] . The lumbar area of the spine is commonly injured during exercising because not only does it hold the weight of the body and any external weight lifted, but also is damaged under stress of prolonged and repeated loads or repetitions. Back pain is so common about 80% of Americans will experience it in their lives ^[5]. According to the joint-by-joint approach the lumbar spine is designed for stabilization and the hip is for mobility ^[6]. But when there is lack of mobility in the hip, the lumbar attempts to mobilize causing pain. A common injury that can occur to the erector spinae while lifting weights is lumbar strain <ref>("Lumbar Strain." www.hopkinsmedicine.org. The Johns Hopkins University, n.d. Web. 16 Feb. 2015. . Cite error: The opening <ref> tag is malformed or has a bad name (see the help page). This involves stretching and some tearing of muscle or ligaments due to too much extension and or rotation of the lumbar spine while under weight. Injury risk accompanies almost every physical activity, but with proper knowledge and guidance these exercises can be very beneficial.

Prevention

Possible usage of equipment such as abdominal weight belts. It is thought that belts like this may help stabilize the erector spinae (Miyamoto, 86.)
www.lowbackpainprogram.com explains that the lack of hamstring flexibility and can be attributed to lumbar pain and prescribes the seated hamstring stretch
To help prevent injury in a squat stronglifts.com recommends keeping a neutral spine and not rounding or hyper extending. Also do not go all the way down to the floor if flexibility does not permit otherwise your back will round putting pressure on the spinal discs.
Proper form during all exercises will prevent injury. See figure 4 for improper and figure 5 for proper form of the straight legged deadlift.

^ ( Dimon, Theodore. The Body in Motion: Its Evolution and Design. 7. Berkeley, CA: North Atlantic, 2010. Print).
^ ( Lippert, Lynn, and Lynn Lippert. Clinical Kinesiology and Anatomy. Philadelphia: F.A. Davis, 2006. 224. Print.
^ (Bowden, Bradley S., and Joan M. Bowden. An Illustrated Atlas of the Skeletal Muscles. Englewood, CO: Morton Pub., 2002. 127,-29. Print. ).
^ ( Mcgill, Stuart M. "The Biomechanics of Low Back Injury: Implications on Current Practice in Industry and the Clinic." Journal of Biomechanics30.5 (1997): 465-75. Web. 16 Feb. 2015.
^ (Marras, William S. The Working Back: A Systems View. Hoboken, NJ: Wiley, 2008. 11. Print. ).
^ ("THE JOINT-BY-JOINT APPROACH." Gray Cook Movement. N.p., 11 Nov. 2010. Web. 15 Mar. 2015. .

[1] ( Dimon, Theodore. The Body in Motion: Its Evolution and Design. 7. Berkeley, CA: North Atlantic, 2010. Print).

[2] ( Lippert, Lynn, and Lynn Lippert. Clinical Kinesiology and Anatomy. Philadelphia: F.A. Davis, 2006. 224. Print.

[3] (Bowden, Bradley S., and Joan M. Bowden. An Illustrated Atlas of the Skeletal Muscles. Englewood, CO: Morton Pub., 2002. 127,-29. Print. ).

[4] ( Mcgill, Stuart M. "The Biomechanics of Low Back Injury: Implications on Current Practice in Industry and the Clinic." Journal of Biomechanics30.5 (1997): 465-75. Web. 16 Feb. 2015.

[5] (Marras, William S. The Working Back: A Systems View. Hoboken, NJ: Wiley, 2008. 11. Print. ).

[6] ("THE JOINT-BY-JOINT APPROACH." Gray Cook Movement. N.p., 11 Nov. 2010. Web. 15 Mar. 2015. .

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