Exercise and Low Back Pain
On July 17, 2021 I gave a Facebook Live discussion on the topic of exercise and back pain. As I mentioned in a previous post, it is important to me to provide you all with quality information that you can use to improve your fitness, health and wellness. I choose this topic because I get asked a lot of question about exercise and pain either in the low back or other areas such as the knees and shoulders. You can check out the Facebook video on my page https://www.facebook.com/MAXFIT360
The recommendation
You might feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach and leg muscles. They help support your spine, relieving back pain. However, if you have chronic back pain it is always a good idea to talk to your doctor to make sure there is not a medical underlying condition such as degeneration of the lumbar spine. often referred to as lumbar degenerative disc disease in which is a syndrome where age related wear and tear on spinal disc causes low back pain. Depending on the cause and intensity of your pain – some exercises may not be recommended or could even cause more harm than good.
In general exercise is great for low back pain and as you move and the muscles warm up discomfort should start to dissipate. and as you get stronger your low back will likely bother you less often. It is also important to note that not all back pain is caused by the muscles in the low back. Poor posture, tight hip flexors, weak glutes, weak hamstrings or tight hamstrings and over dominate quads can also contribute to back pain. As well as having a weak core in general. I classify everything from your nipples to your knees as a part of your core, front, side and back. And we do want to strength all of these areas, however not all exercises are going to be helpful.
NOTE: if pain is more than mild and continues to last more than the first 15 minutes of your workout it is likely time to speak with your doctor.
There are many exercises one can do to help reduce back pain. Sometimes simply getting up and taking a walk can help, dancing, or even getting active in a sport that forces the whole body to utilize direction change, acceleration and deceleration and stretching through movement.
The Exercises
Today, I will start the conversation with four exercise out of many to try and four that you might hold of on until you have a stronger core.
I am a strong believer that everyone needs to exercise, however not all exercises is for everyone. this is true for back pain as well. You should aim to do some exercise, however not all exercises are going to be helpful. And some may aggravate your pain.
Some exercises to skip when you have acute back pain:
1) For some the hyper flexion of the spine while bending towards the floor to touch one’s toes might cause pain levels to increase. This is because in this standing position a greater amount of stress is placed on the disc and ligaments in the spine which can also overstretch the low back muscles and hamstrings.
2) Sit-ups can cause problems because though they can strengthen core and abdominal muscles most people tend to use their hip flexors to sit-up. In addition, if your low back is bothering you the sit part of the movement may put a lot of pressure on the discs of the spine.
3) Double leg lifts- if your core is weak and you are experiencing back pain this may not be the best move for you at this time. This is because it is a challenging move to do and can put a lot of stress on the low back in turn making the pain worse.
4) Kettlebell swings- Although a great exercise for some can really bother others. Especially if you have degeneration OR if you are using poor form.
Some exercises to try when you have acute back pain:
1) Partial crunches – lie with knees bent and feet flat on the floor. You can cross arms over the chest or pace them behind your head/neck for support. Contract your stomach muscles and lift the head up off the floor. Hold for a second, then slowly lower back down. Aim for 8-12 reps. As you lift your shoulder blades aim to keep the low back pressed into the floor. Keep your feet, butt and lower back on the ground the whole time.
2) Hamstring stretches- lie on your back and bend one knee and keep that foot on the floor. Loop a towel under the ball of the foot for the leg that is in the air. Straighten the knee and slowly pull the towel until you feel a stretch in the back of the leg. The goal here is to find the stretch and hold it, don’t force the stretch. You do not want pain just a stretch. Aim to hold the stretch 30 seconds on each side. Repeating it 2-4 times on each leg.
3) Wall sit- yes, this is a quad focused exercise, but it also encourages good posture and proper spinal alignment which a traditional squat may not get you into. Stand 10-12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are bent just less than 90 degrees and make sure your lower back is pressed into the wall. Also keep your head against the wall with your chin parallel to the floor and your chest up. If you have severe rounding of the spin you may need to pace something such as a firm pillow or yoga block behind your head to help you have a point of contact. Hold the position for 15-30 seconds repeating 3-4 times. Please use a flat wall, ideally a mirror free wall.
4) Bird-Dog-
a. Option A: Start in table top position. Hands under shoulders and knees under hips. Tightening the stomach muscles left and extend one leg out behind you. Aim to keep a neutral spine, free of low back sag. Hold 10 seconds and then alternate. Aim to keep your hips level. If you remember to keep the big toe pointed down this should help with form.
b. Option B: Add the arm raise to the previous position. Opposite arm and leg extension. This exercise is a great way to learn how to stabilize your back during movement of the arms and legs. Raise the arm and legs as high as you can, stopping just before the low back is unable to hold the proper positioning.