Truth is that as obvious as this case is, it is hard not to justify the reputation that training has achieved, as far as the health benefit verses the risk of injury or creation of weakness and various wrong/overuse syndromes.
As a rule of thumb exercising should throw the body out of balance, where the body can eventually super compensate and find a new balance within a stronger structure. when the structure is weakened without getting stronger the work load isn’t a proper one.
With that said there are specific alignments for loading the body with resistance, and there is a lot of structural knowledge needed in order to do so safely.
Here is part of a conversation I had with one of my online trainees:
“Well performance on the squats, I would slowly lower you to a full squat as these are called half squat, that way you get to work the pelvic floor muscle and it has many other benefits over the half squats. that is as long as we don't lose form, form is the main thing.
As far as the Dead-lifts, I would avoid it for now, you are putting lots of pressure on your lower back (L3, L4, L5, S1) for the fact that your back is rounded at the bottom and your hip a bit protracted, it should be retracted.
I will give you a warm up mobilization routine that will help you articulate those hip angles.
When the Hip is retracted and the back extended, the erector spinae muscle takes the load. the way you do it most of the load falls on the disc, vertebrates and rest of the structure in a way that can cause disc issues.”
That's fair enough....I knew I wasn't quite going full range on the squats. I didn't honestly realize I was rounding my back on the deadlifts...but yeah, if we have to avoid those exercises for now so be it. I won't say I'm happy about it - I quite like doing them - but I am happy to take a step backwards in order to take 2 forwards, and obviously being able to do them with great form and most importantly safely is definitely two (or many more!) steps forward. “
“I wanted to see those lifts cause there are different approaches about the execution on them, some actually promote rounding the back at the bottom, especially with SLDL, saying if you don't have a problem in the back then it's not an issue.
I am sided with those who call this practice “hanging by your back ligaments.”, I believe that this movement is a natural one when it's unloaded, but loading your body this heavy I believe should only be directed to strong structure that is supported by the flexed muscles.
With that said I like dead lifts a lot myself, but I would just want to see proper back technique, one that I wouldn't have to worry could lead to issues.
Again, this is just commenting on the video of what you been doing, regardless of the program that i am putting together for you.
There are lots of ways to work these muscles, and I will choose the ones that would bring you to your goals the fastest, and it is good to change exercises in any how once you might got adapted to them.”
The lower back has an interesting structure, the disc between the vertebrates often compared to donuts where once flexed under some pressure could squeeze its content toward the spinal cord in various ways resulting in different issues that many people have unknowingly.
Sitting in a chair with the natural curvature of the spine will add %40 pressures on the lower back as the lower joints are not involved in bearing this pressure, where leaning forward will make it % 90 pressures and that even before loading your upper body with weights as you guys like to do at the gym.
And this regards only a few of the problematic joints.
Tom (fake name) was a competitive athlete with lots of knowledge about training and very nice ability. As you can see there is a lot of knowledge to be learned, mistakes could cost not only in health, but also in bad patterns that would inhibit development and take longer time to change then it takes a beginner to learn.
The lesson to learn is when coming to developing skills, fitness or health, if you are not a hundred percent sure about the safety of your practice (and even if you are sure about it as you can see), make sure to find a good practitioner to help you out. Certificates are nice, but I find personally more important the ability to demonstrate personal results as well as results with other people.
If there ever was an investment that gives back the most for your money, it’s your health.