There are many exercises for low back pain but the main point to consider is that rarely will just one exercise "fix" low back pain for good. There has to be a bigger picture approach that encompasses the whole body AND lifestyle. This is usually the case.
This is due to more than one reason for the onset of "non-specific" low back pain. Non-specific is so called because it doesnt fit into the clinical diagnosis of the other back pain categories. Non-specific accounts for well over 90% of loew back pain cases, and those patients leave the doctors consultation room without an actual diagnosis because there is no diagnosis to give. No medical reason.
There are patterns in individuals with low back pain and in non-specific cases, a common point lacking in that persons day to day life is lack of exercise. Hence the recommendations for structured exercise. As well as this there may be other issues at hand such as health conditions like obesity causing aggravation..... and a host of lifestyle habits that may be causing further aggravation.
The exercise above is called a "bird dog" and is also known as one of the big three exercises for low back pain. The other two being a modified curl up and a side bridge. These exercises are nothing new and been around for many years.. possibly since people first started exercising.
These exercises are commonly referred to as the "McGill big 3". Who is McGill? Doctor Stuart McGill is a renowned professor who was at the university of Waterloo in Ontario, Canada for thirty years and researched the mechanics of the spine.
His work aimed to understand the function of the lower back and what causes injury, how to prevent injury and rehabilitation.
His findings were that endurance training was better to avoiding back injury than flexibility or strength training.
The bird dog exercise is one such endurance exercise that also helps to improve stability of the body. A factor that is lacking commonly in individuals with non-specific low back pain.
However this is just one exercise and on its own is unlikely to be enough. This exercise could form part of a warm up or be included in a structured program of exercise for low back pain by a qualified exercise instructor in low back pain.
Though this exercise is gentle in nature, not all exercises are appropriate for low back pain. A lot depends on a persons physical circumstances or limitations. Depending on limitations, exercises often need to be regressed to be appropriate and achievable, or at the other end of the scale this exercise is far too easy for some.
🔶 WHO IS AT RISK, AND WHAT CAN INCREASE RISK OF LOW BACK PAIN?
Older people.
Older people typically have weaker muscles, tendons and ligaments. This is exacerbated if the older person does not have a history of exercise and looking after their body.
Poor posture.
Poor posture is often misunderstood in the field of low back pain.. in that many assume standing straight and forcing "good posture" whatever that means will cease back pain. In reality, poor posture refers to habitaul poor or aggravating posture such as sitting at an awkward angle for sustained periods..... or even gym goers with poor technique when lifting which can be causative to LBP. (This is more common than many think).
Being overweight.
Additional health complications such the serious health condition obesity. Obesity adds increase load to the spine and can excessively load the spine anteriorly causing strain and overworked muscles.
Inactive people.
Being physically inactive is a major risk "factor" in relation to back pain by way of a weakened back musculature, and lack of spinal support further burdening the spine. There are often knock on effects from this such as muscular imbalances throughout the body.
The key to avoiding low back pain in general is the golden rule..... prevention is better than cure. When low back pain is present (non-specific) it is important to get more active as a lifestyle. Appropriate exercise is key to making progress and this comes from creating a foundation to work from and this is by way of an assessment.
Do you need help to get your back on track? Then why not book your free consultation?
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