Lower back pain is a common complaint. According to recent statistics from the American Chiropractic Association, 31 million Americans experience low-back pain at any given time. Low back pain can be caused by a number of factors -- poor posture, spinal abnormalities, sports injuries, obesity, arthritis and muscle weakness.
Significance
Your core muscles -- abdominals, waist and spinal erectors -- are responsible for holding your vertebral column in good alignment. These muscles often become weak as a result of inactivity and/or spending too much time in supported seated positions. According to "Ultimate Back Fitness and Performance" by Stuart McGill, once weakened, your core muscles cannot exert the necessary force required to keep your spine supported and aligned. As a result, your risk of suffering acute and chronic low back pain increase significantly.
Identification
Lower back strengthening exercises can be categorized in one of three ways. You should progress from one category to the next as your back strength improves. The three categories of lower back exercise are static, stability and dynamic. By progressing gradually from stage to stage, you ensure that you avoid trying exercises that are too advanced too soon.
Static Strength Exercises
Static strength exercises improve the ability of your muscles to hold you in good spinal alignment. These exercises require no movement and utilize a form of contraction called isometrics. One such static exercise is the sky diver. Lie on your front with your legs straight, your forehead resting on the floor and your hands by your sides. Rotate your arms outward, pull your shoulders back and, keeping your feet firmly on the floor, lift your head, shoulders and chest a couple of inches off the floor. Hold this position for 10 to 30 seconds before returning to the floor. rest for a moment and repeat. Many Pilates movements utilize this form of exercise.
Stability Exercises
Stability exercises teach your muscles to maintain the alignment of your spine in an unstable environment. Stability exercises often use Swiss balls, foam rollers, wobble boards and/or other balance training equipment. Lie face down with a stability ball under your hips and your feet against a wall for balance. Raise your upper body so that your head, shoulders, hips, knees and heels form a straight line. Hold this position for 20 to 40 seconds. The instability of the ball makes this exercise more demanding than the same exercise performed on the floor.
Dynamic Strength Exercises
Dynamic strength exercises require significant amounts of movement. In the case of lower back exercises, this involves spinal flexion, extension, rotation and/or lateral flexion. Dynamic exercises that strengthen the lower back and core include dead lifts, back extensions, side bands, Swiss ball crunches and cable waist twists. If you are new to working out or unsure how to perform any of these exercises correctly, seek advice from a qualified personal trainer or gym instructor. Start by using light weights and progress slowly to avoid injury.
Considerations
If you suffer from low back pain, seek medical advice before beginning any new exercise routine. Discover the cause of your discomfort and ensure that strengthening exercises will not make your condition worse.
References
- American Chiropractic Association: Back Pain Facts & Statistics
- "Ultimate Back Fitness and Performance"; Stuart McGill; 2004
- "Strength Ball Training-2nd Edition"; Lorne Goldenberg and Peter Twist; 2006
