Low back pain is a common condition that affects most people at least once in their lifetime. It is the leading reason for doctor visits and for missing work. If left untreated, low back pain can become a chronic condition that makes the most simple tasks difficult to complete. An appropriate exercise regimen, when done consistently, can and should play a key role in the prevention of chronic low back pain.
The "Back Blueprint"
To understand how low back pain occurs, you must first understand how the back plays a role in everyday movement. The spine is made up of 30 bones called "vertebrae" and is comprised of three areas. The cervical spine runs from the base of the skull to the upper part of the shoulders. The thoracic spine runs from the upper part of the shoulders to the base of the rib cage. Finally the lumbar spine runs from the base of the rib cage into the pelvis. It is in this area that most of your body weight is carried, and where low back pain frequently occurs.
Risk Factors
There are a variety of risk factors regarding back pain. Such factors include obesity, sedentary or strenuous work environments, as well as anxiety and depression. Job duties that require you to sit at a desk for long periods of time or that require you to lift and transfer objects are examples of such work settings. Back pain that lasts for three months or longer is considered chronic.
Exercises for Low Back Pain Management
Exercises should focus on the core muscles. The core is the epicenter of where all movement begins. Incorporating exercises that allow contraction of the abdominal muscles and spinal stabilizers helps strengthen the core and assists in achieving optimum spinal health. A routine of back-healthy activities may include stretching, swimming, walking and movement therapy to improve coordination and develop proper posture and muscle balance. These activities engage the musculature needed to keep the low back stabilized during upper and lower extremity movement.
Reap the Rewards
Exercise is the most permanent cure for chronic back pain if done consistently and when coupled with flexibility training. If you need assistance developing a plan to manage low back pain at a chronic level, do not hesitate to recruit the help of your physician to first rule out any underlying conditions, such as a bulging disc, that may need further attention. You may also recruit the assistance of a certified fitness professional. Doing so will help ensure a high-quality pain management program that will give you the results and relief needed to maintain optimum mobility and efficiency in your daily activities.
