Lower back pain with exercise

Although lower back pain can result from sudden traumatic injuries, it occurs more often as a result of weak and inflexible muscles, poor posture or poor body mechanics. Any excessive strain on the back will result in pain. Individuals who suffer from lower back pain normally get relief on their own, within a few months, but others will have recurrences or suffer from chronic pain.

Back pain may occur at any point along your spine. The lumbar area is the most common site because it bears the majority of your weight. The spine is suited to bear the body's weight and the force or stress of the body's movements. You don't have to carry a heavy load or participate in a vigorous, contact sport to injure your back. A simple action like picking up a pencil from the floor using poor mechanics, reaching too far out in front of you or bending over with your knees straight can also result in back pain.

The underlying causes of back pain include weak or inflexible muscles in the back, hips, abdomen and legs; excess body weight; poor posture or body position when standing, sitting or sleeping; poor sports movements and poor body mechanics when performing actions like lifting and carrying objects. Strained muscles, tendons or ligaments can cause serious pain and injury to the vertebrae.

Stress may cause the disk to break down and lose some of the ability to absorb shock. A damaged disk may bulge between the vertebrae and put pressure on a nerve root, a condition commonly referred to as a slipped disk.

Maintaining control over your body movements and warming up thoroughly before you begin to exercise will go a long way in helping to prevent lower back pain. Special focus should also be placed on maintaining proper exercise form when lifting weights.

Exercise is recommended by experts, especially for persons who have already experienced an episode of lower back pain. Regular exercises to strengthen the back and abdominal muscles and physical activity, such as walking will help to prevent back pain. The exercises in the pullout are designed to help you maintain a healthy back by stretching and strengthening the muscle group that affects the back. Remember to perform these exercises slowly and make your progression gradually.
Kenneth Gardner is an exercise physiologist at the G.C. Foster College of Physical Education: email: health@gleanerjm.com.

Double knee to chest (back exercise)

Lie on your back with both knees bent and feet flat on the floor.

Place hands on the back of each thigh and slowly pull both knees to your chest.

Straighten your knees so that both legs are pointing towards the ceiling.

Return to starting position and repeat.

Trunk twist

(back exercise)

Lie on your side with top knee bent, lower leg straight, lower arm extended out in front of you on the floor, and upper arm at your side.

Push down with your upper knee while you twist your trunk backwards.

Return to starting position and repeat.

Back bridge (hip exercise)

Lie on your back with knees bent and arms extended to the side.

Tuck your pelvis under, and then lift your buttocks and lower back from the floor.

Hold position for five to 10 seconds then return to the starting position.

Press-up

(back exercise)

Lie face down with hands under your face.

Slowly push yourself up until your upper body is resting on your forearms.

Gradually straighten your elbows while keeping your pubic bone on the floor.

Hold for five to10 seconds then repeat.