Low Back Pain - Part 2 of 3

So, where did I leave of…oh yes, when it comes to low back health, your training program should focus on building muscular endurance, which means focusing on lower resistance and higher repetitions making certain to use proper techniques at all times. Further, your program should include specific low-back core exercises and be supplemented with aerobic exercise to improve cardiovascular health.

Okay, other things to note:

• If you have LBP or a history of chronic LBP, please consult a physician who is qualified to give you specific recommendations for an exercise program.

• make sure you warm up and cool down appropriately after every training session.

• Always pay attention to proper form and alignment.

• DO NOT work through low back pain!

• Avoid head forward positions where your chin is tilted up.

• When leaning forward or lifting/lowering an object, make certain to bend your knees. Be careful not to lift things that are too heavy or to twist while lifting and try to keep objects as close as possible to your body.

• Be careful to not hyperextend your spine in an unsupported position…leave that to the gymnasts.

• Oooh - here is one that caught me by surprise with regards to LBP…Quit Smoking! Smoking reduces blood flow to the lower spine and has been linked to spinal disc degeneration.

• If you have some low back pain after exercise, sit or lie down in a comfortable position and apply ice to the sore area. Further, if this happens and you have some mild back strain, be kind to yourself - take a few days off of exercise. In other words, be kind to yourself and Rest!

• Pay attention to good posture sitting or standing - do not slouch and if standing, keep weight balanced between your two feet. I’m not going to write about the specific of work station ergonomics…but it’s important to make certain everything is at the right height to promote good posture.

In Part 3 of 3 of this low back pain and prevention, I’ll get into more of the specifics about exercise programs.