The Art of Bending Backwards

As a nation we seem to have truly mastered the art of bending forward. We’ve even created special names for varying parts of this bending; text neck, chicken neck, slumped shoulders and banana spine, just to name a few. All of which in essence demonstrate poor posture and lack of spinal integrity.

Think about the number of times one bends forward during an average day. Place this number next to the number of times the spine moves backward and sideways. Obviously the scale tips heavy in the forward direction. This relates primarily to the general structure of the body and the utilization of our arms, legs and visual requirements within the frontal plane of the body.

However, you might say if all we’re doing is forward motion that’s all we should worry about? Follow that philosophy and you’ll be walking with a walker heading downhill in no time.

True, we do bend forward a great deal, but does your spine have the strength to support that? Do you provide it with additional movements that enhance the full integrity of the spine? Movements such as side-bending, rotation, tilting and back bending are vital to spinal health.

Stretch is only as good as the strength that supports it

Bear with me for a short Kinesiology tour. The spine has certain integral job requirements that enhance optimal function.

1. Support and absorb forces exerted on it
2. Protect spinal cord and associated nerves
3. Provide attachment for muscles and ligaments
4. Responsible for the ability to maintain upright posture
5. Last a lifetime!

Training diverse spinal movements up the odds that your spine has a fighting chance to do its’ job efficiently. If you don’t think that is important, then enjoy the rest of your day! If you do see some validity let’s journey on.

Curves are cool

The spine has unique curves, convex and concave, inherent to the structure. The curves provide crucial mobility to the body and allow for the wide range of motion humans can exhibit. Without the curves the spine resembles a wooden stick capable of very minimal movements, primarily in a singular plane of motion.

Exercises that move the spine in diverse directions enhance circulation and promote healthy musculature. Regular stimulation (contract and release) of muscles aids in the quality of the muscle, lubrication of the joints and enhances overall functionality of the spine. This same philosophy can be applied to the intervertebral discs.

Disc motion

The intervertebral discs occupy the space between the vertebrae and act like shock absorbers for the spinal column. See video here. The discs are composed of two parts; the outer ring a more fibrous material is called the annulus fibrosus and the inner more gel-like portion is the nucleus pulposus.

In movement the gel like nucleus of the disc redistributes itself in order to more efficiently absorb the shock or pressure of the action. For example, as the spine bends forward (spine flexion) the disc moves in the opposite direction (posteriorly). Likewise in lateral motions, bending to the right moves the disc to the left and vice versa.

Generally speaking moving the spine in a variety of actions, forward, backward, sideways and rotating promotes disc integrity. It is of course vital that movements are executed with proper mechanics and efficient postural alignment.

Anyone who has suffered disc or other back problems knows well the pain when it goes wrong. Bulging or herniated discs are rampant in society today, among all ages. An acute injury can occur by accident, however chronic misuse along with poor posture and improper mechanics are major contributors to the wide prevalence of back pain in the USA.

Postural muscles are unique

The human body depending on which source you cite has approximately 640 skeletal muscles (the type of muscles which create movement) or 320 pairs. And when thinking solely about the vertebral column many possibilities exist on how to categorize the muscles. Focusing in just on the spine at the posterior side, aka the back, Gray’s Anatomy states there are five layers of back muscles.

In trying to simplify the anatomy for our discussion without going into all the layers think of two main categories for now; deep and superficial.

“The top layers tend to be involved in larger, powerful movements; the deeper layers are mainly postural in function.”

Theodore Dimon Jr., Anatomy of the Moving Body

Postural muscles such as tranversospinalis and erector spinae groups aid in bending, extending and rotation of the spine; some active movements but also importantly in maintaining upright posture. Particularly some of the extensor muscles act in “relay” sort action. Meaning muscles work in tandem, while some work others rest, much like a track relay team.

I highlight this to understand the importance of posture in relation to big gross movements. Both need attention. If posture is not practiced the deeper lying muscles do not get stimulated, used and thus get turned off. The same if one does not do regular exercise that utilizes activation of bigger muscles such as the trapezius and lattissimus dorsi.

What can I do?

It behooves us as “moving beings” to honor the natural curves of the spine, keep the discs healthy through motion as well as honor the jobs our spine performs. This means that our exercise routines should promote good posture as well as incorporate a smart maintenance program. My definition of a smart program is Classical Pilates.

Long story short is we need to do everything possible to keep the spinal structure optimally performing. What does this require?

• Regularly perform functional and essential movement
• Train the postural musculature
• Enhance back extensor/strength capabilities
• Incrementally increase back, side and twisting actions
• Limit sitting positions as much as humanly possible
• Pay attention to your breathing
• Make friends with the floor

All of the above is exactly what Classical Pilates does, in theory. If one utilizes all the apparatus and exercises appropriate for the individual within their own movement capabilities. Each piece of apparatus is just that, one element. The reformer and mat are well known within the industry and maybe even overused (over-reformed).

The small barrels, ladder barrel, spine corrector, Ped-o-pull, Wunda and baby chair all over an incredible wealth of opportunities to enhance posture, especially in terms of upper thoracic capabilities. Working with these various apparatus increases the postural benefits and at the same time allows creativity and tailoring to meet unique body requirements.

Every body is different

I’m going to go out on limb here but what the heck! I think if you do not work on moving your spine backward in some way shape or form you are most likely going to have back issues or already do. I caveat that most emphatically with NOT everyone needs to do a back bend like a gymnast, dancer or yogi, unless of course that is your profession.

That said having the musculature and the opportunity to make your spine pliable in all directions within the needs of your body, age and needs is optimal. OK so tell me what that means? Pure and simple, my 70+ client does not need to move her spine in the range of motion that my spine as 60+ ex-dancer is capable of. Her needs, body and past training are very different than mine.

It does mean though she needs to go over the barrel, work on “her” back extension, side bending and be capable of moving her spine in a multitude of positions. She does not ever need to do a full out back bend (like pictured above). Why?

It’s just not necessary and maybe harmful given the quality of her bones, age and past history. She might get there but it’s a slow path and the journey is everything, not the finish point. Me, I’ve been bending backward most of my life as a gymnast, cheerleader and dancer. I have decades of training this is not true of your average person, nor should it be a goal.

Be Safe

At the end of the day what I see as harmful is again our USA “all or nothing” philosophy. Many exercise enthusiasts, including yoga teachers as well as personal trainers push people too far. They encourage extreme back bending as in certain yoga poses or like the Roman Chair lifts at the gym.

Meanwhile few individuals practice simple exercises that can enhance upper back extension as well as side bending and rotation. These motions are relegated to the sissy or labeled feminine type workouts. Well there is nothing male or female about not being able to move one’s spine efficiently late in life. It will be devastating no matter what your gender.

Bottom line; move it, train it or lose it.