Side bending (Lateral Flexion – LF) is an underutilized and minimally addressed spinal movement. The physiological structures involved with LF are key for spinal stabilization. These muscles and associated structures become stiff in the absence of regular movement. Movements patterns that address LF are not typically included in most fitness routines. The back is particularly susceptible to limited range of motion (ROM) in LF. Movement is key to health of the spine.
The ability to lean from side to side is important for regular functioning. At the same time, one must be able to stabilize from side to side. All physical actions are mediated by LF. It facilitates control for various motions of the torso. A deep side bend helps to open up the sides of your ribs, thereby allowing you to breathe deeper into the lower lobes of the lungs instead of shallow breathing. Shallow breathing (may) create tension in the neck and shoulders.
The structure of the lumbar spine and the associated connections work together to stabilize the spine. This arrangement facilitates body integrity in relation to different positions that people can access. The lateral element of motion enhances the 3 dimensional mobility of the spine. LF capability is critical for the lower spine / back area. The integrity of this area is critical for minimizing the ground impact forces that one generates from various everyday actions (from sitting to running).
Existing within the norm of a sedentary lifestyle increases the likelihood of compromised lateral flexion (and the associated challenges). As with all body parts, inadequate functioning ensues as inactivity persists. This is problematic for the lower back. Low Back Pain can develop from stiffness caused by lack of motion. Thus, controlled lateral flexion is mandated for continuity of spinal health. Spinal stability is reinforced from regularly moving to enhance flexibility. This reduces the risk of injuries and promotes overall well-being.
Many fitness routines gloss over the LF chain. It is important to include this type of training in the milieu of the regimen. There are stretching movements and there are stabilizing movements that can be incorporated for facilitating LF. Exploring what these various movements entail, and can provide, will make the personal fitness regimen more complete. Bringing focus to LF is key to being more mobile, especially as aging progresses. A healthy spine lends to and supports the proper activation and function of the core muscles.
Side bending helps to hydrate the spinal discs. Also it stretches and stabilizes the
lumbo-pelvic area and relieves issues such as:
1) Lower back (lumbar) misalignments that may lead to lower back pain and even shoulder dysfunctions.
2) Acute lower back injury (eg some people can sprain their lower back with just a hard sneeze!)
3) Chronic lower back pain or pain that is always there but cannot be diagnosed with an MRI or Xray.
4) Accelerated spinal disc degeneration. An unstable lumbo-pelvic area means an unstable spine
and you may be excessively moving only particular vertebrae thereby causing premature spinal disc
degeneration. A stable lumbo-pelvic area will use the whole spine to perform the movement instead
of only a few specific vertebrae
5) Knee discomfort – when the force from the ground (as you walk or jog) travels upwards from feet to
ankles to knees to lower back and get “stuck” at the lower back area due to unstable jumbo-pelvic
area, the force shoots right back to the knee instead of being cushioned by vertebrae of the entire
spine. This is usually described as knee pain after a jog. If the jumbo-pelvic area is stable, the
force travels up from lower back and cushioned up all the way to the upper back, thereby reducing
pressure on any particular joint.
The primary muscles involved in side bending include:
External Obliques
Internal Obliques
Quadratus Lumborum
Erector Spinae
These muscles are mainly involved in stabilization. They can be made stronger but they will not, per se, become massive. Activities that improve stability and flexibility for LF will be of overall benefit for the individual.
Ab-Sutra Wellness and Fitness 