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1. RESEARCH UPDATE: Squats And Your Back
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Are squats really bad for your back?
New research shows that squats -- often criticized on the basis
they're "bad" for your back -- could actually be doing your spine
some good.
In many modern health clubs, the popularity of exercise machines
has left the squat rack relegated to a dark, dusty corner in the
back of the gym. However, this recent trial shows that squats
(and other related exercises, such as the deadlift) could be the
best way to maintain the strength of your spine as you get older.
The study, published in the International Journal of Sports
Medicine, examined the back of the man holding the current world
record for the squat. Despite being able to squat over 1,000
pounds, several scans revealed a remarkably healthy spine.
* MRI scans revealed normal spinal alignment.
* There was no evidence of disc herniation.
* In addition, there was no sign of compressive disc disease.
More important, the scans also showed an extremely high level of
"bone strength" (called bone mineral density) in the spine. This
is important, especially for women. According to some estimates,
one out of every three women over the age of 65 will suffer a
fracture of the spine.
A reduced bone mineral density -- which increases your risk of a
fracture -- is far more widespread than previously thought.
Recent surveys show that almost 4 out of 10 women aged 50 or over
have osteopenia, which is a mild bone mineral loss.
When calcium in your diet runs short, the body drains the calcium
stored in your bones. This weakens them significantly. Some
bones, especially those in the spine, can become so weak that
just the weight of your body causes them to suddenly
disintegrate, often into scattered fragments that can't be
reassembled.
Your spine can also become "compressed" during old age, forming
what is often called "dowager's hump". This is the posture
assumed by many older women as they appear to get shorter.
One last tip...
When squatting with a heavy weight, make sure to avoid the
popular recommendation to keep your back flat. According to Dr.
Mel Siff, in his book Facts and Fallacies of Fitness, a flat back
is, "virtually impossible" for most normal people to achieve.
"Keeping the back 'flat' is common advice in the gymnasium
training environment, yet its validity is rarely questioned.
Actually, a flat back devoid of any curvature, is not only
virtually impossible for a normal person to achieve, but it
also reduces the ability of the spine to absorb or distribute
shock and stress effectively."
Although there are numerous factors affecting the strength of
your bones, training with heavy weights is one of the best ways
to ensure you're still leading an active life right into old age.
Reference
Dickerman, R.D., Pertusi, R., & Smith, G.H. (2002). The upper
range of lumbar spine bone mineral density? An examination of the
current world record holder in the squat lift. International
Journal of Sports Medicine, 21, 469-470
1. RESEARCH UPDATE: Squats And Your Back
----------------------------------------
Are squats really bad for your back?
New research shows that squats -- often criticized on the basis
they're "bad" for your back -- could actually be doing your spine
some good.
In many modern health clubs, the popularity of exercise machines
has left the squat rack relegated to a dark, dusty corner in the
back of the gym. However, this recent trial shows that squats
(and other related exercises, such as the deadlift) could be the
best way to maintain the strength of your spine as you get older.
The study, published in the International Journal of Sports
Medicine, examined the back of the man holding the current world
record for the squat. Despite being able to squat over 1,000
pounds, several scans revealed a remarkably healthy spine.
* MRI scans revealed normal spinal alignment.
* There was no evidence of disc herniation.
* In addition, there was no sign of compressive disc disease.
More important, the scans also showed an extremely high level of
"bone strength" (called bone mineral density) in the spine. This
is important, especially for women. According to some estimates,
one out of every three women over the age of 65 will suffer a
fracture of the spine.
A reduced bone mineral density -- which increases your risk of a
fracture -- is far more widespread than previously thought.
Recent surveys show that almost 4 out of 10 women aged 50 or over
have osteopenia, which is a mild bone mineral loss.
When calcium in your diet runs short, the body drains the calcium
stored in your bones. This weakens them significantly. Some
bones, especially those in the spine, can become so weak that
just the weight of your body causes them to suddenly
disintegrate, often into scattered fragments that can't be
reassembled.
Your spine can also become "compressed" during old age, forming
what is often called "dowager's hump". This is the posture
assumed by many older women as they appear to get shorter.
One last tip...
When squatting with a heavy weight, make sure to avoid the
popular recommendation to keep your back flat. According to Dr.
Mel Siff, in his book Facts and Fallacies of Fitness, a flat back
is, "virtually impossible" for most normal people to achieve.
"Keeping the back 'flat' is common advice in the gymnasium
training environment, yet its validity is rarely questioned.
Actually, a flat back devoid of any curvature, is not only
virtually impossible for a normal person to achieve, but it
also reduces the ability of the spine to absorb or distribute
shock and stress effectively."
Although there are numerous factors affecting the strength of
your bones, training with heavy weights is one of the best ways
to ensure you're still leading an active life right into old age.
Reference
Dickerman, R.D., Pertusi, R., & Smith, G.H. (2002). The upper
range of lumbar spine bone mineral density? An examination of the
current world record holder in the squat lift. International
Journal of Sports Medicine, 21, 469-470
