If you have been suffering from lower back pain, you are not alone. About 80 percent of adults experience low back pain at some point in their lives. Low back pain is a leading contributor to missed work days, job-related disability and chronic pain (pain lasting greater than 3 months). It was reported in a survey that more than one out of four adults have experienced low back pain during the past three months.
The magnitude and burden from low back pain have grown and worsened in recent years. Low back pain ranks as the third most burdensome condition in the United States in terms of mortality and poor health. Only ischemic heart disease and chronic obstructive pulmonary disease ranks higher than low back pain.
What can you do about it?
Treatment for low back pain generally depends on what the underlying cause of the pain is. This requires a medical professional’s opinion. Chiropractic physicians are non-surgical spine specialists that can help determine the cause of your pain. We encourage you to seek medical attention prior to trying any of the recommendations in this article.
For many Americans low back pain can be prevented. Recurring back pain from improper body mechanics is often preventable by avoiding activities that strain the back and strengthening one’s core stability. Core stability is defined as the muscles of the torso that assist in the maintenance of good posture, balance, biomechanics, and movement.
Proper core stability can help improve someone’s running ability, stamina, strength and prevent low back pain. Below is a series of exercises that someone can do to help increase core stability and prevent low back pain.
2 Point Kneeling Horizontal
Adopt a 4 point position on your hands and knees. Maintain good posture, and gently contract the deep abdominal muscles by drawing your belly button in (towards your spine). Lift one arm in front of you, and your opposite leg behind you. This exercise strengthens the deep core muscles.
Repeat 15-20 times | Perform both sides
Supine Bridge Basic
Lie flat on your back, with your knees bent, squeeze your bottom muscles and lift your body upwards. Keep your arms by your side and use them to help you balance. Make sure you maintain good posture (do not over-arch your lower back) and contract the deep abdominal muscles by squeezing your tummy toward your spine. This exercise helps to strengthen the abdominal, lower back, gluteal and hamstring muscles.
Repeat 3-4 times | Hold for 15-30 seconds
Rest on your forearms and your toes. Hold this position. Keep good straight posture, and do not let your back arch to0 much. This is a core strengthening exercise
Repeat 1-3 times | Hold for 30-60 seconds
Side Plank Kneeling
Lie on your side, and form a bridge between your knees and forearms (by lifting your pelvis). This exercise works the abdominal and Oblique muscles.
Repeat 3-4 times | Hold for 15-30 seconds | Perform both sides