Training Low Back Flexion
In the early 70’s, a famed world record breaking power lifter named Louie Simmons suffered a series of injuries to his low back. After fracturing his spine in 1973, his doctors recommended he undergo surgery that would leave him missing 2 discs and fusing part of his spine.
Alternatively, Louie Simmons opted for a more conservative approach consisting of acupuncture, stretching and performing the reverse hyper exercise (see video below). At the time, the reverse hyper exercise was the only exercise that didn’t produce pain. Focusing primarily on the reverse hyper, Louie completed a “full recovery”. A comeback he repeated in the 80’s after breaking his back again.
The reverse hyper:
Prevents and treats disc injuries by therapeutically loading, training and strengthening the muscles of the posterior chain.
Enables the healing process by increasing circulation. Discs are avascular, meaning there is no direct blood flow to them. They get their nutrients through a process of diffusion that occurs when the spinal segments move or “pump”. This movement will also cause cerebral spinal fluid (CSF) to move through the spinal cord and lymphatic fluid to the discs to help eliminate waste products.
Tractions and decompresses the lower back and spine and opens up the joint spaces on the forward swing phase.
Restores the natural motion of the hips and the sacrum.
This exercise has been great at treating and preventing lower back injuries. However, the equipment needed for it is hard to come by. Not many gyms or people have them. There are other ways to train your lower back in these positions to improve strength, flexibility and resilience.
Next weeks post will cover these alternative movements to the reverse hyper.