Did you know that 85% of the population experiences back pain at some point during their lives? Within a three-month period, though, 90% of individuals will bounce back and improve. However, approximately 50% will have at least one other recurrent bout.
What Are The Risk Factors For Low Back Pain?
There is an increased risk of low back issues in people who have a sedentary occupation or engage in physical labour. Furthermore, obesity, smoking and psychological factors like stress, anxiety and depression are associated with low back pain. Despite these factors, it is still possible to reduce the risk! Increasing your fitness and endurance of back muscles can help reduce low back pain.
Why Am I Experiencing Pain?
There are numerous pain producing structures in the lumbar spine which may cause low back pain. These include the joints, ligaments, muscles, nerves and the discs between your vertebrae. Repeated movements that cause excessive rotation or stress on these structures can lead to an inflammatory response and stimulate pain-receptors. As a consequence, secondary muscle irritation, trigger points or nerve irritation may develop.
Goals Of Treatment
Eliminate underlying causes (poor posture, altered movement patterns)
Reduce pain/inflammation
Restore the patients full range of motion
Increase flexibility and strength
Maintain fitness levels with exercise therapy
Exercise Therapy
Exercise therapy is the foundation of rehabilitation for low back pain. Some examples of exercise therapy include stretching, range of motion, strengthening and stability exercises.
Unfortunately back pain is an issue that a majority of us will experience at one point in our lives. It is important to have the skills to manage it on our own, and exercise therapy is an essential part of keeping back pain at bay.
Below is a low back mobility program, followed by a core strengthening program which can be done at home to help alleviate low back pain.
Exercises For Mobility
Cat / Camel – 10 x reps completed 2/3 times
Child’s Pose – Hold 20-30 seconds x 2/3 times
Lumbar Extension – Hold for 5 seconds x 3-5 times
Lumbar Rotation – Hold for 20-30 seconds for 2-3 sets (left and right side)
Exercises To Improve Core Strength
Bird dog – Hold for 3-5 seconds of 8 reps (left and right side)
Bridge – 8-10 reps of 2-3 sets
Side Planks – 5-10 second holds of 3-5 sets (both left and right side)
Dead bug – 8-10 reps of 2-3 sets
References
Brukner, P., Khan, K., & Brukner, P. (2011). Brukner & Khan’s clinical sports medicine. Sydney: McGraw-Hill.
