It is estimated that up to 84% of adults experience some sort of low back pain. Are you one of them? Some of the leading causes are traumatic injury (exercise, sports, work), lack of activity, obesity, and age-related degeneration. There is one way to fix it all and that is strength training.
For those who suffered some sort of trauma, strength training can help with the recovery process. Before diving deeper, if you suffered the injury from overtraining, then strength isn’t going to be your solution. Your load management and programming needs to be scaled back and modified. Now, if you hurt your back playing football, part of your recovery must be dedicated to strengthening your trunk (core) and hips. These muscle groups are directly connected and support the low back. While recovering, you and your trainer/physical therapist must find the correct exercises to strengthen weak muscles. Load management is important to avoid too much stimulus, which can set you back. Some examples of exercises that can be implemented are hollow hold, side plank, back extensions, and glute bridges.
If you sit at a desk 8 hours a day 5 days a week and don’t exercise you are at more risk of developing low back pain in the future. If you are approaching age 35, 40, 50 and you do not train, you are at a higher risk of developing low back pain. Age and inactivity are key factors. According to The Spine Institute of Southeastern Texas “… lack of activity, or a sedentary lifestyle, is a leading cause of age-related back pain.” When one sits all day, every day, the muscles responsible for supporting the spine become weak. As one gets older and does not exercise, the muscles stabilizing the spine atrophy. These factors independently lead to back pain and when combined, greatly put you at risk.
“Moderate physical activity is a game changer for chronic back pain.” (The Spine Institute of Southeastern Texas). It is important to develop the muscles of the core and hips to properly support the spine. Working all ranges of motion for the spine and incorporating isometric exercises (muscle contraction without joint movement) “…is essential to keeping your back healthy and reducing risk of low back pain” (The Spine Institute of Southeastern Texas). A full comprehensive article on core strength can be found at https://goatyeartraining.com/what-are-abs/ .
The other leading cause of low back pain is being overweight. “ To compensate for extra weight, the spine tends to become tilted and stressed unevenly.” (Weight loss for Back Pain Relief). Those who are overweight, typically are inactive. The combination of excess weight and idleness is a recipe for chronic low back pain and even disc herniation.
The first goal should be to lose some weight. This can be done through changing harmful eating habits. The next phase should be to begin training. Losing weight will greatly take away stress being acted on the low back. By combining weight loss with a strength training program, one will experience pain relief and avoid a potential injury. Everyday activities such as walking, getting up from bed, getting into a car will all be bearable.
Back pain is uncomfortable and can be debilitating. No one wants to suffer first thing in the morning when they get out of bed or struggle with pain when they put on shoes. The condition can be reversed with strength training. The process isn’t easy. Start exercising today to enjoy a new life, a pain free life.
Works Cited
“4 Ways to Protect Your Back from Pain or Injury: The Spine Institute of Southeast Texas: Orthopedic Surgeons.” Www.southeasttexasspine.com, www.southeasttexasspine.com/blog/4-ways-to-protect-your-back-from-pain-or-injury. Accessed 19 July 2024.
“Is It Normal to Develop Back Pain as You Get Older?: The Spine Institute of Southeast Texas: Orthopedic Surgeons.” Www.southeasttexasspine.com, www.southeasttexasspine.com/blog/is-it-normal-to-develop-back-pain-as-you-get-older.
MD, Donald Frisco. “Weight Loss for Back Pain Relief.” Spine-Health, 16 June 2022, www.spine-health.com/wellness/nutrition-diet-weight-loss/weight-loss-back-pain-relief.
