Lower Back Pain: How to help

Posted July 16, 2007 at 02:00 PM by Julie R. Keen

Section: His Fitness, Injuries & Rehab, His Health, Physical Health, Lifestyle Health

Julie R. Keen, Physical Therapist, PT, NSCA-CPT, has been involved in the fitness industry for nearly 15 years. If you’d like to learn more about Julie and her practice, visit her http://www.keenfitness.com.

It is estimated that 80% of people will be affected by lower back pain at some time in their lives.  That is 4 out of 5.  The odds are that if you are reading this, you have had back pain.  If not, you could in the future.  What can you do to eliminate back pain and/or prevent it? In his courses on functional movement, Gary Gray, a noted physical therapist, states that the hip is the center of the universe.  No, you won’t see the moon orbiting around your butt!  What Gary means here is that much of our movement is driven from the muscles that attach to the pelvis.  Our current lifestyles don’t allow these muscles to function optimally.  We sit on our glutes all day so they get lazy and our hip flexors get tight and weak.  Our knees are bent all day so our hamstrings get tight.  We have no need for abdominal (core) strength sitting in front of a computer all day, so they get flabby.  This entire imbalance leads to back pain. So what can you do short of quitting your sedentary job and going to work for a construction company?  Incorporate these targeted exercises into your warm up as part of an activation and mobility program. Kneeling hip flexor stretch:  Kneel on one knee with the other foot in front and your foot flat on the ground.  Tuck your pelvis and shift your weight forward onto the front foot, while keeping your body upright.  Keeping your balance, reach your arms up overhead aiming behind your head.  Hold for 30 or more seconds, and repeat on each side twice. Dynamic hamstring stretch:  Stand in a comfortable position and kick one foot up in front while reaching to touch your toes with the opposite hand.  Walk forward alternating feet like a “toy soldier” while you are kicking.  Perform for 10 kicks on each leg.  Only kick as high as you can comfortably go. Gluteal bridging:  Lie on your back with your feet flat and your knees bent about 90 degrees.  Squeeze your buttocks and push your pelvis forward toward the ceiling.  Hold for 5 seconds and repeat 10 times. Advanced version:  First bring one knee up toward your chest and hold it there while you “bridge” with one leg.  Do all reps on one leg and then repeat on the other side. Clamshell:  Lie on one side with your hips and knees bent 90 degrees.  Keeping your feet together, lift the top knee toward the ceiling, but keep your pelvis perfectly vertical (keep it from rolling backward).  Hold for 5 seconds and slowly lower to starting position.  Repeat 10 reps on each side. Spiderman:  Start in a push up position with your hands under your shoulders and your body in a straight line from your shoulders to your feet.  Keeping your body rigid, bring one foot up and outside the hand on the same side and stretch there a few seconds (like a long runners stretch).  Return that foot to the starting position and repeat on the other side.  Keep your body from “bouncing” up and down as you move your legs.  Do 5 reps on each side.

Some people have back problems that need “in person” professional help.  If you try these exercises and they make your back pain worse, or you have pain that radiates down your leg and/or is accompanied by numbness or pins and needles, then you need to see a qualified professional for assessment and treatment.  If you are the general person who has pain but it has never been bad enough to do anything about, then these exercises just might eliminate it.

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