on Apr 27th, 2008Beating Low Back Pain
In this article we’ll focus on the causes of low back pain and some of the key core exercises to prevent it.
Back pain can develop at any point of the spine and is often caused by stresses on the muscles and ligaments that support it. The most common site affected is the lower back because it bears the most weight and physical stress. The back pain is characterized by a range of symptoms including pain, muscle tension or stiffness, weakness in the legs or feet, and a possible tingling or burning sensation, often travelling down the legs (sciatica).
Risk factors for developing low back pain
There are numerous reasons for developing low back pain, including but not limited to:
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weak abdominal muscles (especially the deep transverse abdominus)
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poor back extensor muscle endurance
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decreased flexibility and/or strength of muscles and ligaments surrounding the hip joint
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being overweight
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lack of physical exercise
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nutritional deficiencies - examples may include omega 3, vitamin D, calcium, water… click here for other options
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psychological stress
It is important to note that chronic low back pain is not always attributable to one single factor and should be carefully evaluated by a qualified health professional for correct diagnosis and to rule out any dangerous complications (i.e internal organ, neural and/or metabolic pathology).
Core Exercises = Low Back and Abdominal Exercises
Rehabilitation programs to treat low back pain include exercises for the abdominal, lower back and leg muscles. These include stretching, strengthening, and aerobic type exercise to increase movement and encourage the body to heal. The abdominal muscles and back muscles (also called core muscles) are key components to back fitness as they provide the strength to keep our body upright and for movement. When these muscles are in poor condition there’s additional stress placed on the spine and low back injury or back pain is more likely.
Stretching Exercises
Key muscles to target are:
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Hamstrings- aid in good posture while standing/ sitting, as well support the function of hip flexors and gluteals Minimize stress on the low back if not tight and in good shape.
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Piriformis - the dancers “hip turn out” muscle; may cause sciatic like pain if tight
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Psoas Muscles- hip flexors; greatly limit low back mobility if tight
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Gluteal Muscles - support hip joint and back stability, i.e as in walking; linked to low back pain if weak/tight
Stretching should be done after the muscles have been warmed up through aerobic or strength type exercise.
It should be done daily (4-7x wk) to ensure flexibility. Avoid fast, bouncy or jerky movements as to allow the muscles to lengthen and relax. Remember to breathe in a natural rhythm, no breath holding. Hold each stretch for a minimum of 10 breaths. See our stretching tips for beneficial low back stretches.
Strengthening Core Exercises
Developing strong core muscles in the abdomen, lower back and gluteus is crucial to decreasing the stress placed upon the low back.
Theses are great exercises to get you started.
CONTACT US for more advanced version of these old-time favourites. Please consult with your physician if experiencing numbness, tingling, excruciating pain and/or other symptoms in the low back that may be aggravated by starting out a new exercise program.
Some of these exercises are best learned from a qualified fitness professional as many of us don’t really know how to engage our deep abdominal and back muscles.Our body is simply sluggish at getting these muscles to fire…..
“On your marks get set GOooooo
—start with a 5-10 min warm up on a bike/cross-trainer/ walking
- PelvicTilt - 5-8s X 8-10 reps Advanced: perform the pelvic tilt + with legs up in the air; knees slightly bent; toes towards you. Don’t allow your low back to arch; press it into the floor by drawing belly button in; use your breath. 5-8s hold X 6 reps
- Plank – hold position for approx. 30 seconds – up to 1 min
- Superman Exercise – 10-15 reps
- Single hip ups – 10-15 reps/leg
- Elbow to knee crunch– 10-15 reps /side
— repeat this circuit 2-3 times —- stretch for 5-10 min at the end —
2. The Canadian Physical Activity, Fitness & Lifestyle Approach (CPAFLA): CSEP- Health & Fitness Program’s health-Related Appraisal and Counselling Strategy (3rd edition)
3. American Chiropractic Association http://www.amerchiro.org
4. Leinonen at al, 2000. Arch Phys Med Rehab, 81, pp 32-37
Yours is a good blog on Beating Low Back Pain seen by me so far, the Risk factors for developing low back pain and core exercises were very much useful to the back pain sufferers. I have heard about FDA approved treatments like decompression therapy and MED-X for such pains. I think people can approach those treatments as they are safe and better.