Low Back Pain: Special Considerations Part IV
It is estimated that approximately 60%-80% of the adult population suffers from low back pain and you probably know at least one person who is part of this population (that person may even be you).
Low back pain can be traumatic, acute or chronic and it can have many different causes. Disc compression, degenerative changes in the lumbar spine, joint or bone issues and muscle imbalances are the most predominant causes for low back pain.
Before you decide to start an exercise program, you must be cleared by your physician and know the cause of your ailment, especially since there are so many variables surrounding low back pain. What causes your friend’s pain might be different than what causes yours. You need a personalized program for YOUR back.
Low Back Pain and Your Core
Turns out, your core’s inability to properly stabilize the spine can lead to this pain, and unfortunately, the pain intensifies with movement. Improving core endurance is important in preventing low back pain and maintaining a healthy spine. We do this by first targeting our stabilizer muscles, the deep muscle layers in our abdomen. A lot of these exercises can be done laying down on a mat. As you get stronger, you can include your limbs in the exercises and challenge yourself. A few examples of helpful exercises include bridging, bird-dogs, crunches, wall sits and pelvic tilts. Avoid holding your breath or flattening your back, especially when working on your pelvic floor.
Improving your core endurance is a step by step process and should not be rushed. Performing your exercises correctly is the best and safest way to properly execute this, and always remember to stretch and warm-up before exercising in general. If you are interested in strengthening your core and improving your lower back health, reach out to me and we can explore a training plan together.
