Treating and Preventing Lower Back Pain

By Michael Ercole, MS, MSPT, CSCS

ACE Physical Therapy & Sports Medicine

. http://www.ace-pt.org/

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Treating and Preventing Lower Back Pain

Lower back pain strikes without prejudice. From afternoon athletes to computer nerds, lower back pain symptoms afflict people from all walks of life. In fact, up to 80% of people have suffered from this condition.

Your core can be thought of as the “foundation” of your body. Every muscle that attaches to the spine and the pelvis extending from the shoulder blades to the knees should be considered to be part of the core musculature. A core-training program addresses all of the muscles at the same time.

Five Core Exercises

1. Superman Lie prone (on your stomach) with your arms outstretched overhead. Slowly raise one arm and the opposite leg. Pause and then lower the arm and leg down.

2. Bridge Lie on your back (supine) and bend your knees, so your feet are flat on the floor. Contract your stomach muscles and try to move your belly button towards the floor. Slowly raise your buttocks off of the floor.

3. Plank Lie prone (on your stomach) and push yourself up off of the floor. Support your body weight on your forearms, elbows and toes. No other body part should touch the floor during the exercise. If it is too hard to support your body weight this way, you may allow your knees to touch the floor.

4. Side Plank Lie on one side. Push your body weight up off of the floor and support it with our forearm and elbow on the side where you are lying. The side of your foot rests on the floor during the exercise routine. If this position is too difficult, keep the entire side of your leg below the knee on the floor during the exercise.

5. Squat Stand in front of a chair as if you are going to sit down. Your feet should be shoulder width apart. Begin to “sit” down slowly and barely touch your buttocks to the chair seat. Return to an erect/standing position. As you lower yourself downward, your chest and head should be held upward as you “stick out” your buttocks. Don't allow your kneecaps to move too far forward or beyond your toes. Don't use your hands to assist the motion in either direction unless it is too difficult to perform.