What are axial load exercises on the spine?

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-08-25

This question is mainly asked by people who have problems with their spine. Indeed, with many back diseases (osteochondrosis, scoliosis, kyphosis, hernia or protrusion, etc.), such exercises should be completely or partially excluded from the training plan. Therefore, I decided to write an article to explain what these exercises are.

Axial load exercises are those where the weight of the load (barbell or dumbbells) directly or indirectly presses on the spine.

That is, on the body’s axis. Hence the name – axial load. However, not all loads are the same. In other words, there are exercises with more or less pronounced axial load. Personally, I categorize all such exercises into four categories:

• Strong axial load
• Moderate axial load
• Static axial load
• Specific axial load

Strong axial load

These are all exercises where the weight of the barbell rests on your shoulders. Or the weight is in your hands, but there is a strong bend of the torso. In this position, the barbell directly presses on the spine. Such exercises include:

These are the exercises with the most significant load on the spine. They should be approached with utmost caution, even by those who have no back problems.

Moderate axial load

The weight presses indirectly on the spine. That is, it is in the hands, and there isn’t a strong bend of the torso.

It is worth noting that if the first three exercises are done sitting and supported by the back of a bench, the axial load is minimized. In this case, it can be disregarded.

Static axial load

When the weight of the barbell presses on the spine, but the angle of the back does not change. That is, the back remains in one position. In this case, even though there is significant pressure on the back, the lack of movement in the back (static) compensates for part of this load.

Specific axial load

This is a type of load on the spine, where seemingly nothing is pressing on it, but due to a certain body position, the lumbar vertebrae experience stress. Exercises for the abs are usually associated with such loading:

Almost all other exercises that you perform standing or sitting also have some minor load on the spine (1 – 2 on a 10-point scale). But this can be disregarded. After all, even simple walking is also an axial load.

Conclusions

1. It is essential to understand that the force of the axial load also depends on the weight and amplitude of the exercises performed. For example, squats with an empty bar will place much less load on the spine than a 100 kg bent-over row.

2. With complete restriction of axial loads, all these exercises should be completely eliminated. With partial restrictions, as a rule, only exercises with strong axial load are removed. Various intermediate options are also possible. In general, each case is individual.

3. Exercises with axial load are not inherently harmful. Most of these exercises are fundamental and essential for training the back, legs, and glutes.

I hope now you understand what axial load exercises are and will manage these exercises wisely.