There are many reasons for back pain, but in most healthy adults back pain is experienced after lifting or bending, from overuse of the back muscles in sports or other leisure activities or due to an accident or injury. Stabilization of the lumbar spine will reduce back pain, heal injuries to soft tissue due to sprains or strains and reduce the chance of re-injuring your back due to sudden movements or repetitive motion.
Stuart McGill, Ph.D. is a professor at the University of Waterloo in Ontario, Canada, and recognized as an expert in spine function and injury prevention and rehabilitation. In his book "Low Back Disorders," Dr. McGill states: "The evidence presented in this book supports the establishment of spine stability first, followed (sometimes) by spine mobility in some back-injured patients."
Warm Up
Step 1
Begin with a simple warm-up to relax back muscles and increase mobility. Think of your warm-up exercise as limbering, not a stretch. A warm-up prepares your muscles and joints for more intense activity, which helps prevent injury and promotes circulation. Always avoid rotating your pelvis or spine.
Step 2
Place yourself on the floor on your hands and knees, with your knees aligned under your hips and your hands in line with your shoulders. Keep your head straight so that your eyes are on the floor in front of you.
Step 3
Slowly allow your trunk to sag down toward the floor as far as you comfortably can. Then pull in your abdominal muscles and round your back up at the waist as far as you can.
Step 4
Perform 10 to 15 slow repetitions. This exercise can also be performed first thing in the morning if you routinely wake up with a stiff, sore back.
Abdominal Stabilization
Step 1
Lie face up on the floor with both hands under the small of your back. Adjust hands to support your back to minimize pain, if required. Bend your right knee, leaving your right foot flat on the floor.
Step 2
Leaving your elbows on the floor, slowly lift your head and neck approximately 4 to 5 inches off the floor. Avoid leading with your head by poking your chin out or tucking your chin into your chest.
Step 3
Leave your neck and back in a neutral position and lift from the thoracic region (between the shoulder blades). Perform 10 repetitions per side, twice per day. There should be no spinal motion in this exercise.
Tips and Warnings
- Be patient when starting your rehabilitation program, since increased function and reduced pain may not be evident for as long as 90 days. General exercise programs that combine a low-impact cardiovascular component, such as walking or biking, are effective in back rehabilitation and injury prevention. According to Dr. McGill, "low back exercises appear to be most beneficial when performed daily."
- Talk with your doctor before beginning this or any other fitness program after a back injury. Once you have been medically cleared, perform only those exercises that do not increase your symptoms. See a physical therapist if you're unsure of how to proceed.
Things You'll Need
- Cushioned exercise mat or carpeted floor
- Clothing that allows for unrestricted movement
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