Low Back Pain

Low back pain is one of the most common complaints that physicians and therapists treat, and epidemiological studies suggest that as many as 85 percent of adults will have back pain at some time. Strength training is part of a program to reduce back pain, but some moves may exacerbate low back pain. Moves that require repeated trunk twisting or extension and flexion may cause problems with your low back. If you have already had back problems, you may want to avoid such moves. Some of the back extension equipment in gyms, although good for strengthening, may promote too much movement in the spine and thus increase your pain.

Exercises that strengthen the back in a neutral position may be best for controlling chronic back pain. These exercises are usually called back stabilization exercises; they involve movements that keep the trunk and spine stationary while moving the arms, legs, or both.

Two exercises are especially effective for stabilizing the spine without putting undue pressure on it during the activity (McGill 2001). These exercises are the birddog and the plinth, previously described in the section on trunk exercises. Most therapists suggest holding each position for 10 to 20 seconds (you may need to work up to this duration) and repeating the activity 5 times. Before doing these stabilization exercises, perform the cat-camel exercise 6 to 8 times to gently mobilize your spine.

I find that I am most comfortable when I alternate some of the back exercises with some of the abdominal exercises. The abdominal exercises help to stretch the back without overstretching it. I do both the back and abdominal exercises either after my cardiovascular workout or at the end of the day. Back stabilization exercises are designed to build muscular endurance in the small muscles surrounding the spine, so do them daily.