Do you suffer from a bad back?

Who suffers from them?

Do you do anything to keep your lower back healthy as this is paramount fit longevity to both amputees and able-bodied individuals alike?

I originally spoke about this issue in my strength and conditioning series for leg amputees: the top 3 upper body issues faced by leg amputees. Having under active bum muscles is going to lead down a very slippery slope, causing tightness of the hips, over-activation of the thigh muscles, tightness and over-activation of the lower back and excess belly fat and/or weak abdominal muscles.

Worst case scenario this will cause an anterior tilt of the pelvis (backside protruding out more so than normal and stomach bulging) causing lumbar lordosis.

Tightness in the QL muscles (located in the lower back) is caused by sitting unevenly and/or bad posture or hip hiking during walking which is all too common in some amputees.

*Do’s and don’ts when stretching the muscle tissue of the QL. It’s not a good idea to foam roller your lower back. Instead, use a yoga stretch called the pigeon to stretch not only the hips but also the lower back.

Actionable steps: Ways to correct this would involve improving your posture, nutrition and exercise.

Exercise would include:
– Squats

– Hip thrusts/glute bridge

– impaired side leg extensions (leg raises and leg lifts)
* leg lifts on your stomach focusing the mind/muscle connection with your bum, stop your reps when you feel your back is taking over the exercise.

 

References:

Chris Beardsley (Google ScholarResearchGate) is the Managing Director of S&C Research, a reviewer and contributor to the online encyclopaedia, and a contributor to the monthly research review.

 

PS: I’d love to know what you thought of the tips. Hit me up in the comment section or alternatively drop me a message. I answer every email, just ask.

 

PPS: Found this helpful? It would mean the world to me if you joined the Fit Amputee powered by James Roberts Fitness community. Because if you don’t, how are you going to get through all the bull… Simply sign up below.

 

Top 5 tips to improve your training

As someone with a disability, I know full well it can be tough sometimes to get the best out of your training. These are some of the ways you can make your training that little bit easier. With these 5 simple tips you will get more out of your training.

Continue reading “Top 5 tips to improve your training”

Interview with injured serviceman Corrie Mapp

He was injured in Afghanistan on January 31st 2010 by an Improvised explosive (IED) and subsequently became a double amputee.

He now takes part in five different sports and of those competes in two of them at elite level. His sports are Para-Bobsleigh, Sitting Volleyball, Cricket, golf and track. He is currently ranked #2 in the world at Para-Bob.

I first meet Corrie at a GB Sitting Volleyball training camp back in 2010 not long after his injury. Continue reading “Interview with injured serviceman Corrie Mapp”

Strength and Conditioning for Leg Amputees Part 5: Best 3 Cardio Tips

In the final part of this 5 part series on strength and conditioning for leg amputees, we will be considering cardio. This is going to vary according to your impairment and how you can use the equipment in the gym. The best way to lose weight and improve your cardiovascular system (heart and lungs) is to incorporate some form of sprinting into your training. Continue reading “Strength and Conditioning for Leg Amputees Part 5: Best 3 Cardio Tips”

Strength and Conditioning for Leg Amputees Part 4 : Upper Body Difficulties

This is an area that I believe to be more problematic for congenital amputees than individuals that had their amputation due to an extreme trauma.

Continue reading “Strength and Conditioning for Leg Amputees Part 4 : Upper Body Difficulties”

Strength and Conditioning for Leg Amputees Part 3: – Top 3 Difficulties in Strengthening The Abdominal Muscles

The top 3 difficulties faced by leg amputees are:

 

Continue reading “Strength and Conditioning for Leg Amputees Part 3: – Top 3 Difficulties in Strengthening The Abdominal Muscles”

Strength and Conditioning for Leg Amputees: Part 2 – Top 3 Difficulties in Strenghtening the Legs

 The top 3 difficulties faced in the gym by leg amputees are:

Continue reading “Strength and Conditioning for Leg Amputees: Part 2 – Top 3 Difficulties in Strenghtening the Legs”