Is Lifting Weights in the Morning or the Evening Better for the Spine?

If you want to start an exercise program, a defined schedule is absolutely essential. While some enjoy exercising first thing in the morning, others enjoy evenings. Whatever you decide on is fine, but you may need to take extra caution and design your workout to protect your spine given the time of day you choose to exercise.

  1. Spinal Anatomy

    • Your spinal cord is the link between your brain and the rest of your body. Your body uses of a very impressive network designed to protect this vital part of your body. Each vertebra in your spine has a hole in which the spinal cord travels through. Between each vertebra, you have a disc that lubricates the joints of your spine and creates ease of movement. Tough, thick ligaments connect each vertebra on all four sides. Tendons attach many different muscles to your spine in order to stabilize you in a variety of positions. You can injure any of these tissues while exercising, but disc injuries are the most common.

    Viscosity

    • While you sleep your spine decompresses because gravity is no longer a compressive force. The relaxed state of your spine results in more viscosity within your discs -- your discs absorb water and swell. Disc decompression is beneficial, but swollen discs put you at higher risk for injury. Dr. Stuart McGill, a biomechanics researcher and lower, back expert, says most of the water within your discs is released within an hour of waking, so you should wait at least an hour before exercising.

    Circadian Rhythm

    • Your circadian rhythm is your biological clock. It determines when you wake up, when you get sleepy and when you are at peak performance. Researchers from the University of Pennsylvania School of Medicine published a study showing that nearly everyone completes their circadian rhythm in 24 hours. What is interesting is the fact that different people experience peak performance at different times, although the cause is still a mystery. Whatever your circadian rhythm, it is important to exercise when you are most alert. This will help you to guard against injury.

    Warm-Up

    • Your warm-up should include drills aimed at protecting your spine. According to McGill, the Cat/Camel exercise is very effective at safely decreasing disc viscosity, allowing for a safer workout. To execute the Cat/Camel, position yourself on your hands and knees. Gently move through a full spine range of motion by rounding your back and dropping your head -- this is called spinal flexion. Next, lower your spine into an arched position and look up at the ceiling -- this is called spinal extension. Complete 10 repetitions before exercising.