Causes and Prevention of Low Back Pain
- Date: 2007-02-04 - Word Count: 427
Share This!
The occurrence of low back pain (LBP) has reached epidemic proportions. There are more complaints regarding LBP than any other medical condition. Teaching proper lifting techniques, strengthening and stretching the appropriate muscles and knowing how this area is injured can reduce the incidence of LBP.
While some LBP is genetic, most can be prevented. Lack of flexibility in certain muscle groups is a leading cause of LBP. Specifically, you should stretch the muscles in the back and front of the thigh, the gluteal muscles and the groin area.
Besides stretching tight areas, strengthening supporting structures of the torso can also prevent LBP. Weak abs and lower back muscles often contribute to LBP. Also, a muscle imbalance between these two areas (the strength ratio should be about 1 to 1) will increase strain on the lower back.
Strengthening the torso muscles can be done by simple flexion and extension motions such as crunches and back extensions . Avoid hyperflexion as this can increase intradiscal pressure. Be sure to add some controlled twisting motions to work the obliques which are necessary to provide optimal back support.
Increasing strength in the muscles supporting the torso reduces the force applied to the spinal column. Conversely, if you have weak supporting muscles the spinal column will be forced to carry a greater load.
Good form must be used when training trunk stability as poor form can lead to pain or injury. Performing repetitions in the medium range of 12-20 usually allows for good form. You can add extra sets as you get stronger and even use some resistance. Your core or trunk musculature should be trained the same way you train other body parts. Five to ten minutes every other day is sufficient.
While simple flexion and extension exercises are helpful in preventing injuries some movements actually cause problems. A few contraindicated exercises are:
* Excessive forward flexion.
* Hyperextension of the trunk.
* Poorly controlled or uncoordinated movements.
* Too many high impact activities.
* Excessive twisting of the upper body.
Nearly 80% of Americans report having at least one episode of low back injury. Many cases can be prevented by stretching and strengthening the right muscle groups. Check for any muscle imbalances and make sure your core muscles provide proper trunk support. Avoid those exercises which irritate the low back area and you'll find you have an effective program for developing a strong lower back and pain free movement.
--
Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more cutting edge fitness and safe exercise tips go to http://www.aerobic-exercise-coach.com
While some LBP is genetic, most can be prevented. Lack of flexibility in certain muscle groups is a leading cause of LBP. Specifically, you should stretch the muscles in the back and front of the thigh, the gluteal muscles and the groin area.
Besides stretching tight areas, strengthening supporting structures of the torso can also prevent LBP. Weak abs and lower back muscles often contribute to LBP. Also, a muscle imbalance between these two areas (the strength ratio should be about 1 to 1) will increase strain on the lower back.
Strengthening the torso muscles can be done by simple flexion and extension motions such as crunches and back extensions . Avoid hyperflexion as this can increase intradiscal pressure. Be sure to add some controlled twisting motions to work the obliques which are necessary to provide optimal back support.
Increasing strength in the muscles supporting the torso reduces the force applied to the spinal column. Conversely, if you have weak supporting muscles the spinal column will be forced to carry a greater load.
Good form must be used when training trunk stability as poor form can lead to pain or injury. Performing repetitions in the medium range of 12-20 usually allows for good form. You can add extra sets as you get stronger and even use some resistance. Your core or trunk musculature should be trained the same way you train other body parts. Five to ten minutes every other day is sufficient.
While simple flexion and extension exercises are helpful in preventing injuries some movements actually cause problems. A few contraindicated exercises are:
* Excessive forward flexion.
* Hyperextension of the trunk.
* Poorly controlled or uncoordinated movements.
* Too many high impact activities.
* Excessive twisting of the upper body.
Nearly 80% of Americans report having at least one episode of low back injury. Many cases can be prevented by stretching and strengthening the right muscle groups. Check for any muscle imbalances and make sure your core muscles provide proper trunk support. Avoid those exercises which irritate the low back area and you'll find you have an effective program for developing a strong lower back and pain free movement.
--
Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more cutting edge fitness and safe exercise tips go to http://www.aerobic-exercise-coach.com
Related Tags: stretching, low back pain, core, lower back, extension, muscle imbalance, strengthening, flexion
Your Article Search Directory : Find in Articles
Recent articles in this category:
- Dental Insurance For Individual Can Be Of Help At Time
Dental problem may cost one a lot of money and pain. But, practicing a reasonable care could decreas - Personal Trainer For Perfect Health
There is a general misconception that need for a fitness trainer comes for novice or from those who - Varicose Veins - Causes, Symptoms, Treatment
The majority of people after thirty notice the changes that appear with the maturing. In this case t - Scenar Therapy - Self-treatment Or Healing Partnership
Do you want to learn about a device which will help you to ease your pain? If you get this kind of a - Scenar - 5 "no, Nos" Of Scenar
Are you fed up with the pain in your body? Various parts of our body seem to ache due to different r - Scenar Device - 5 Tips On Travelling With Your Scenar (skenar) Device
You might be aware of scenar which has become quite popular these days. This is actually the acronym - Scenar Therapy - How To Treat Your Pet With Scenar
There are many alternative methods of treatment that are being invented these days. Lots of people a - Your Options For The Treatment For Appendicitis
Appendicitis is considered to be a surgical illness. Due to its severe character, the treatment for - How To Choose The Right Copd Medication
Chronic obstructive pulmonary disease or COPD does not have any cure. But with the help of medicines - Septic Arthritis: Infectious Agents Penetrate Joints' Spaces
Another major type of arthritis is septic arthritis, which is also known in various terms like: pyog
Most viewed articles in this category:
- Drugs - the Last Alternative for Adhd in Kids
Anyone over the age of thirty who has grown up with ADHD understands that there was not much help av - Foods To Eat To Gain Weight
Malnutrition has the same degree of problem as obesity. There are people who are too skinny, they fi - Understanding Postpartum Clothing
The same way most pregnant women dream of the day when they will begin showing for wearing maternity - Kegel Exercising for Bladder Control and Enhanced Sexual Pleasure
Kegel exercises strengthen the muscles of the pelvic floor, thereby improving the urethra and/or rec - The Use Of Weight Loss Herbs
Nothing has garnered more attention in today's world than the success or failures of weight loss pro - A Simple Acid Relux Cure
Many people today are afflicted with heartburn. If they eat food that is too spicy, they get heartbu - Five Effective Household Back Pain Treatments
Back pain treatment comes in lots of forms, from exercise to pain mediction. Standard and most wides - Herbal Remedies - Can They Cure What Ails You?
You've probably heard about herbal remedies before and how they can treat a variety of health proble - Natural Relief for Tinnitus - What are your Choices
Natural Relief For Tinnitus - Alternative Options Did you know that there are an estimated 50 t - Birthing Around the World
Since ancestral times, different cultures showed off different customs and beliefs around the miracl