By Gabe Sanders Ph.D., NSCA-CSCS
Most medical experts estimate that nearly every person will experience or suffer from low back pain at some point in their life. This does not mean the low back pain will be severe or chronic as more often than not the pain will be short-lived and acute.
To understand the origins of low back pain, it is sometimes beneficial to have an understanding of the anatomy. The vertebrae of the back are the boney structural column that protects a person’s spinal cord. In between each vertebra is a cartilage disk that acts as a soft cushion to absorb shock. This cartilage disk allows your entire spinal structure to move naturally, without pain.
When a person has a back injury, they may experience pain in various parts of the body which is dependent on the location of the injury. More specifically, low back injuries will often result in pain radiating into the buttocks, hips, and legs.
Low back injuries can manifest mild discomfort that resides in a couple of days to severe injuries such as fractures or herniations of the cartilage disk, which presses directly on the spine. In the end, if surgery is not required, initially a patient will need to rest, remove inflammation via ice and medication, and slowly work to gain muscular strength in one’s back, abdomen, and back via exercise.
Exercise is effective
A recent review of 13 research studies found that exercise as part of the recovery was significantly more effective than no exercise to aid recovery and prevent another injury 1-2 years later. You may be wondering, what type of exercise?
Well, the review of research did not specify the exact exercise regimens, however, any low back exercise regimen should start with light, low impact, easy exercises that do not cause any type of pain or discomfort. In addition to exercise, light stretching of the quadriceps and hamstrings (front and back of the legs) is critical. As inflammation leaves the area and your back begins to heal, you can begin to build more resistance to your strength program as long as it is pain-free.
Your strength program should be balanced and you should exercise and strengthen all your muscles, not just your back. Oftentimes, back injuries are the result of muscle imbalances, which occur when you have stronger muscles in certain areas and weaker muscles in other areas. The imbalances can often lead to injury and pain in the low back. A good rule of thumb to consider is that a strong abdomen is directly related to a strong back. Therefore, strengthening the core muscle is always beneficial for improving low back pain.
In the end, I always recommend working with a qualified trainer, physical therapist, or clinician to determine what type of exercise regimen is best for you. A qualified professional should conduct an assessment then work with you on your road to recovery.
*Before starting an exercise regimen, consult with your physician and or medical healthcare provider.
Article’s Sources
Choi, Brian KL, et al. “Exercises for prevention of recurrences of low‐back pain.” Cochrane Database of Systematic Reviews 1 (2010). https://doi.org/10.1002/14651858.CD006555.pub2
López-Torres, Olga, et al. “EFFECTS OF MYOFASCIAL RELEASE OR SELF-MYOFASCIAL RELEASE AND CONTROL POSITION EXERCISES ON LOWER BACK PAIN IN IDIOPATHIC SCOLIOSIS: A SYSTEMATIC REVIEW.” Journal of Bodywork and Movement Therapies (2021). https://doi.org/10.1016/j.jbmt.2021.02.017
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