How to Workout/Exercise With Low Back Pain
Back injuries are the number one disability for people under age 45. It’s estimated that around 80% of people will experience some type of low back pain in their lives.
The cause of low back pain can be hard to pinpoint. I’ll go over four common causes and some of the side effects. Then I’ll cover precautions you should take and guidelines you can use when you workout as to not make your condition worse.
1. A herniated disk – This is a rupture of the outer fiber layers that surround the jelly-like portion of the disk.
2.Spondylolisthesis – This is a forward sliding of one of the vertebra on the vertebra below it.
3. A trauma to the back (a car accident for example)
4. A degenerative disk disease – Progressive structural degeneration of the intervertebral disk.
Muscle imbalances in the low back, abdominal and hips can also go hand-in-hand with low back pain.You might experience strength and flexibility issues in the low back.
Lack of flexibility in the hip flexors and hamstrings may also be experienced.
There is a strong correlation between low back pain and smoking, excess body weight and decreased physical activity. So then, it makes sense that a healthy lifestyle of regular physical activity and a proper diet help to treat low back pain and even prevent it.
In fact, there are many physicians that agree that a major cause of low back pain is simply physical deconditioning (being out of shape). More specifically, there is a lack of endurance in the large muscle groups, including the back.
If you have experienced a recent strain or injury to the back, you should be cleared by a physician to start working out again. Prevention is the key when it comes to avoiding low back pain.
Basic core and back exercises should be performed in addition to regular cardio exercise and resistance training.
People with diagnosed low back issues should AVOID:
1. Unsupported forward flexion (i.e. bending forward at the hips without bending your knees for support).
2. Twisting at the waist with turned feet, especially while carrying a load.
3. Lifitng both legs simultaneously while in the prone (on your belly) or supine (on your back) position.
4. Quick, rapid and jerky motions of any of the aforementioned movements.
1. Always be aware of proper form and alignment while exercising.
2. Avoid head-forward positions in which the chin is tilted up.
3. When leaning forward, lifting or lowering an object, always bend at the knees.
4. Avoid hyperextending (leaning backwards, bending at the hips) the spine in an unsupported position.
5. Adequately warm up and cool down each time your workout.
6. If pain is severe, consult with your doctor and ask for specific recommendations for exercises.
7. Don’t be afraid to take a few days off if the pain doesn’t seem to get better, especially if you recently suffered a strain.
Using these tips and guidelines will ensure that you don’t make your issues worse and will help you reach your fitness goals safely.