Tips Regarding Low Back Pain
Low back pain affects up to 80% of the U.S. population, and is the second most common reason to visit a physician behind the common cold. There are many options available for treating low back pain, and many theories as to which is the best approach. It is also the most studied orthopedic condition in the United States, and we still don’t know the cause of, or best treatment for this condition. This is because 80% of low back pain gets better regardless of the treatment. However, of the 80% of patients who improve, 75% will have another episode, and it usually gets progressively worse each time until you become one of the 20% that doesn’t get better.
So, what can you do to prevent this progressive decline, or never become one of the statistics? One study shows that a general “core stabilization” program reduces the risk of recurrence from 75% to 30%…wouldn’t it be nice if that could be you. So, what is “core stabilization”? It is not sit ups and crunches and trying to get “six-pack abs”. It is activation of muscles that stabilize your lower spine. One technique termed Kegels, involves “drawing-in” your abdominal muscles, and performing isometric exercises while lying on your stomach (so called prone isometric) which can keep your back stable.
Tips on how to perform Kegel exercises: Start by contracting the muscles of your pelvic floor by doing the same thing you do when trying to keep from wetting yourself. Imagine stopping a stream of urine…that’s a kegel exercise. Start practicing this while sitting, then while transferring from sitting to standing, then while walking, and if you’re up to it, while running. You’ve just gone a long way to protecting yourself from low back pain. Do this whenever you are about to perform a task that you believe may hurt your back. Be careful and don’t hold your breath.
Drawing-in: Lie on your back with your knees bent and your feet on the floor. Push the small of your back into contact with the floor, while tightening your stomach muscles. Try adding performance of a “bridge” to this procedure. Then, as above, add the “tightening” of your abs to normal activities, and whenever you perform a task that you believe may hurt your back. Be careful and don’t hold your breath
Prone isometric: Lie on your stomach with a pillow under your hips so that your back is flexed slightly forward. Perform the “drawing-in” contraction of your abs, and lift one leg from the floor. Do not arch your back. Hold the position for 3 seconds, then slowly lower that leg, and lift the opposite leg. Repeat 10 times on each leg. Be careful and don’t hold your breath
Perform these 2-3 times per week, and you will be well on your way to preventing low back pain.
If you have no history of back pain, or back pain that has resolved previously, these exercises should be good to prevent future injury. If you are currently having back pain, these exercises will not help. Find a physician or physical therapist near you to work with you to the point where these exercises can be safely performed.
Keep in mind, everyone is different, and no one approach will work for every case. Also, because your hip muscles are much larger than your back muscles…lift with your legs (which will be the subject of the next column).
*Before starting any extended exercise routine consult your PT or MD.*
(Contributing Author: Jacob Irwin, PT, DPT, Physical Therapy & Wellness Clinic, Georgia State University)
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