Protecting Your Lower Back

We’ve all had a time in our life (no matter how old you are) where we have had some sort of issue with our lower back.  Lower back pain is one of the most common musculoskeletal complaints, in which it affects people of all ages and activity levels.  As active and healthy as I have been, I have ended up with two surgeries on my spine before the age of 34, so I get it.  Whether you’re an athlete, desk worker, or simply someone who enjoys recreational fitness, maintaining a healthy back is essential for overall performance, mobility and quality of life!

To understand low back health, we must first figure out what makes this area so important for us.  The main concept we need to remember about our lower back (lumbar region) is that every minute we are up and moving, it is always working to support our body weight and allows us to move in a wide variety of ways.  It is made up of vertebrae, discs, ligaments, muscles, and nerves – so yes, it is very complex.  When any part of this system is compromised – through poor posture, muscle weakness and imbalances, or lack of movement – pain and dysfunction can follow.  Since this area is so complex, we sometimes can feel pain from our lower back in our legs and other areas not directly centralized in the back.

There can be several factors that can cause low back pain – but here are some of the most common ones. If you have a sedentary lifestyle, you may be at risk for developing lower back issues.  Prolonged sitting can weaken your core muscles and tighten hip flexors.  This then creates the domino effect of developing poor posture and having poor overall body strength – which can cause you to start slouching and developing bad habits in how you move and lift daily objects that can strain your spine. Muscle imbalances are another factor that can create discomfort.  Weak glutes and core muscles, combined with tight hamstrings and hip flexors can destabilize the lumbar region causing more issues than wanted.  This can once again lead to bad habits and improper exercise form – which can put strain on the spine.  So, with me being a fitness professional, this is yet another reason why proper exercise and training are crucial for your health!

So, after reading my last couple paragraphs on what the lower back is and what can cause low back pain – where do you think I’m going? Exercise!

Regular, targeted exercise has been shown to prevent and/or alleviate back pain.  Strengthening your core muscles, improving flexibility, enhancing your posture and movement mechanics will help stabilize your core, relieve pressure, and reinforce proper movement patterns.  Warm up before all activity, focus on form – not intensity, get rest so you can recover, and always listen to your body.  If it hurts, don’t do it!  Pain is your body’s way of telling you something is wrong – not a challenge!

Here are some simple at home exercises you can do.  Look them up online or go by one of your local fitness centers and ask any of their experts on how to perform them.

• Glute Bridges
• Bird-Dog
• Plank
• Child’s Pose
• Cat-Cow Stretch

Always remember that if pain persists for more than a few weeks, worsens with activity, or is accompanied by tingling or numbness – seek a healthcare professional.  Catching these  early can prevent long term issues!