HOW TO TAKE 40% LOAD OFF OF THE LUMBAR SPINE!! (PT2/6: LIFTING)

The lumbar spine, specifically L4, L5, and S1 are the most commonly injured vertebrae's in the vertebral column. This is typically due to poor posture, breathing patterns, muscle imbalances, and sitting frequently. In this video we will go over proper lifting technique. In order to take load off the lumbar spine, we must first charge the thoracic cavity and create intra-abdominal pressure. To begin, take a deep inhalation using your diaphragm, and then compress this air using your transverse abdominis, which will sequentially contract the thoraco-lumbar facia, leading to between a 20%- 40% reduction in lumbar pressure when lifting. To active the core, the belly must draw inwards towards the spine.

The 4 topics we went over
1) Thoraco-Lumbar Fascia
2) Transverse Abdominis
3) Diaphram
4) How to create Intra-Abdominal Pressure.

In the next video, we will go over Nutrition.

The app used was Essential Anatomy
I do not own the pictures used. They were extracted from the book Scientific Core Conditioning by Chek

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