In The Road Less Travelled, author M. Scott Peck writes that life is hard. Nowhere is this more evident than in our modern world. While Americans have embraced a hard life, we've made it worse by ignoring our Spinal Fitness. At the center of this crisis is Sarcopenia. Sarcopenia is a muscle disorder defined as an impairment of physical function.[1] It is the primary cause of frailty, which increases your risk of being admitted to a nursing home, experiencing life-threatening falls (i.e., hip fractures, brain bleeds, concussions, etc.), and hospitalizations.[2] Sarcopenia is associated with a greater risk of premature death and a lower quality of life. In the U.S., over 40 percent of men and 60 percent of women over 50 have Sarcopenia.[3] The only way to prevent or reverse Sarcopenia is to Strength Train for the rest of your life!
Unfortunately, research from the National Health Interview Survey reveals that most adults (approximately 8 out of 10) in the United States do not engage in Strength Training.[4] Of those who do, few of them train the muscles of the spine, specifically the cervical, thoracic, and lumbar regions. Some Exercise Scientists argue that the muscle tissue surrounding the spinal column is the most important in the body because it protects the Central Nervous System (i.e., the brain and spinal cord.[5] Injuries to the Central Nervous System can be catastrophic, while degenerative diseases (sarcopenia) often lead to chronic pain, stiffness, headaches, decreased flexibility, and dysfunction.[6] A report from the McKinley Health Center at the University of Illinois reveals that over 50 percent of adults have had back pain in the last year; the incidence of neck pain increases as you age; females who sit at a desk all day suffer from neck pain disproportionately more than males; and people with chronic neck pain use the health care system twice as much as the rest of the population.
To reduce the financial burden of sarcopenia, the Office of Disease Prevention and Health Promotion has set a goal to increase the number of adults who engage in Strength Training. Safety is critical because injuries are the primary reason people stop Strength Training. The spine comprises the vertebrae, intervertebral discs, muscles, tendons, and ligaments, and can be easily injured when performing strength exercises improperly. Appropriately done Strength Training improves flexibility, reduces pain, and decreases the risk of degenerative diseases (e.g., spondylolisthesis, stenosis, osteoporosis, kyphosis, compression fractures, etc.).
In other words, a healthy spine reduces the need for doctor's office visits and pain management medications. Spine training can also reduce the risk of traumatic brain injuries (i.e., concussions due to falls and accidents). While some adults are hesitant to train their spinal muscles, they should be more concerned about not strengthening them, given the increased risk of degenerative disease and dysfunction linked to muscle weakness. At MEDFITNESS, we are fortunate to have the MEDX Ab Isolator, Torso Rotation, and Lumbar Strength machines – all part of the MEDX Spinal Fitness System. The Lumbar Strength machine (e.g., the Low Back machine) is one of my favorite exercises, given that I was diagnosed with spondylolesthesis when I was 18 years old. This exercise has helped keep my lower back feeling and functioning at its best for decades! These medical-grade machines are revolutionary in their ability to strengthen, condition, and improve the flexibility of the muscles surrounding the spine.[7] This is incredibly important for golfers, tennis players, or anyone involved in activities of daily living that require spine stability and strength to lift objects, bend, and rotate. At MEDFITNESS, we also employ safe, evidence-based protocols for spine training, including the Super Slow ® protocol (ten-second concentric and eccentric contractions) and Timed Static Holds (static contractions without movement), to enhance spine health safely.
Although Spinal Fitness is crucial, some individuals take a reactive approach, acting only when a problem arises. Of course, this is a terrible way to manage one's health. The spine's muscles behave similarly to the rest of your muscles – they become weaker and less functional as you age. Strength Training for the spine generates the same adaptive training response and improvements in muscle function as training any other muscle in your body. Given that a strong, healthy spine is the foundation for total body strength, why overlook this essential muscle group?
Schedule a Free Trial Workout HERE.
Get your Strength Training Guide HERE.
Subscribe to the MEDFITNESS Minute HERE.
Stay Strong,
Richard J. Wolff, RDN
References
1. Cao L, Morley JE. Sarcopenia Is Recognized as an Independent Condition by an
International Classification of Disease, Tenth Revision, Clinical Modification
(ICD-10-CM) Code. J Am Med Dir Assoc. (2016)
2. Kojima G. Frailty as a predictor of hospitalization among community-dwelling older
people: a systematic review and meta-analysis. J Epidemiol Community Health.
(2016)
3. Janssen I, Heymsfield SB, Ross R. Low relative skeletal muscle mass (Sarcopenia) in older persons is associated with functional impairment and physical
disability. J Am Geriatr Soc. (2002).
4. National Health Interview Survey. https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5528a1.htm
5. Isolated Strengthening of the Low Back for the Prevention and Management of Chronic Low Back Pain. Ted Dreisinger, Ph.D. 2018, REC Conference, Minneapolis, MN.
6. Asanovich, M., & Cornwall, R. (2015). Head and Neck Training Specialist Manual. An Evidence-Based Methodology to Strength Train the Head & Neck. Head, Neck & Spine Institute.
7. Medx Inc., Clinical Published Research. http://medxonline.net/research-articles/