Back pain can be caused from many
different conditions. The pain most people fear is a herniated disc.
But, the majority of cases we see in the fitness studio are related
to problems with weak muscles and ligaments supporting the spine. Research
estimates weak muscles, as opposed to structural disorders cause more
than 80 percent of low-back pain cases. Individuals with a high level
of fitness are 10 times less likely to develop back pain than those
with a low fitness level. Many clients have been told by their chiropractors
to exercise their abdominal and lower back muscles to help alleviate
lower back pain.
The warning signs include pain, weakness
or numbness in both legs or arms, progressive weakness or numbness in
one extremity, loss of muscle control, fever, unusual bowel or bladder
symptoms, inability to move, pain from a fall or blow, pain that shoots
down one leg into the calf and doesn’t let up at night, and/or localized
pain in the spine. All of these symptoms should alert one to seek immediate
professional medical advice.
Low back exercises should incorporate cardiovascular,
flexibility, strengthening, and stabilization (core) exercises. We include
exercises for pre-hab in our fitness programs. Pre-hab is strengthening
an area to prevent injury instead of waiting for injury to happen. Since
low back is such a common area for weak muscles, especially in sedentary
people, we include core and lower back exercises in all our fitness
programs.
Gardening without power tools is manual
labor and can be considered exercise. Yard work, mowing, trimming shrubs,
weeding and planting are all caloric burning activities. But, if a sore
back prevents you from gardening, there are some symptoms that are warning
signs where you should seek medical attention. If your lower back is
sore from a lack of strength in your trunk muscles or lack of flexibility,
there are excellent exercises to increase the strength, improve the
flexibility, or decrease lower back pain.
There are several exercises used to strengthen
low back, and those same exercises are contra-indicated or not recommended
for individuals with lower back problems. Be careful with the selection
of exercises and make certain your form and technique are proper and
the workload is appropriate. Use proper stretching for flexibility including
the hamstrings, quadriceps, gluteals, hip rotators and back extensors.
Walking is the most beneficial form of cardio activity for individuals
with disc-related problems. Exercises to strengthen lower back muscles
include back extensions on a Roman chair, hip extensions, back extensions
on low-back machine, abdominal and core exercises, good morning and
dead lift exercises with emphasis on proper form.
Exercise will decrease the severity and
frequency of lower back problems. A comprehensive exercise program is
the best prevention to prevent back pain. For more information and tips
on exercise, go to http://www.easyexercisetips.com
Author Info:
Linda Geyer, entrepreneur, speaker and
author has spent her entire career in health related businesses helping
clients and audiences make health a priority. She is Founder and CEO
of Vitality Management and owner of Peak Physique Fitness Training in
Michigan. Linda inspires, motivates and educates on health prevention
through exercise, healthy eating and positive attitude. For FREE tips
go to http://www.easyexercisetips.com
To contact Linda, email linda@peakphysiquefitness.com
