Do You Have a Pain in the Back?
Low back pain is the single leading cause of disability worldwide. It’s estimated that 8 out of 10 people have had or currently have back pain of some sort. Whether it’s mild or debilitating, it’s an unwelcome pain that can compromise healthy functional movement. If left unaddressed it can lead to compensatory movements that create a whole new injury seemingly unrelated. Think about the crick in your neck that causes you to rotate your entire torso just to take a look behind you. Do that movement 20 times a day for a week and now suddenly your low back hurts from the excessive twisting at the lumbar spine. As with all health problems the ideal scenario is to practice prevention. I’d like to offer you a tool box of possible interventions for reducing your risk of back pain.
1. Always check with your Dr. to rule out any underlying issue that should be addressed first. Possible causes could be arthritis, spinal stenosis, bulging discs, osteoporosis, scoliosis or an injury (old or new).
2. Identify the possible lifestyle culprits contributing to your back pain that can be corrected. Most common are; chronic awkward positions or poor posture, wearing high heels often, sitting on a fat overstuffed wallet in your back pocket, lifting incorrectly, sleeping on your stomach and carrying excess weight. And let’s not leave out the fact that excess stress can settle itself anywhere in your body and quite often it does so in the form of back pain.
3. Identify the physical culprits that could be contributing to your back pain and correct those accordingly. The short list includes; tight hamstrings and glutes, tight hip flexors, weak abdominals, weak low back muscles and weak glutes also known as “lazy butt” syndrome. The following exercises and stretches are simply a starting point and in no way meant to be a thorough or comprehensive approach to low back pain. I personally feel that any movement towards a fitter body is better than no movement at all. So, if you are just getting started with some type of exercise or for those already on the fitness bandwagon, give these exercises a try and see if you don’t feel better, stand taller, walk stronger and hopefully avoid that dreaded back pain.

Every Other Day
Do 1 to 3 sets/5 to 8 repetitions of each exercise
Hold each stretch for 5 long breaths/1 to 3 sets

  1. Back extension/flexion on hands and knees
  2. Bird dog/opposite arm and leg extended and held
  3. Face down back extension holds
  4. Figure 4 stretch on your back
  5. Supine Low back, hip flexor stretch
  6. Curl up w/1 knee bent and hands under low back, hold at the top