Download Exercise and Low-Back Pain By Tami Janssen and Kristi Wass

Exercise and Low-Back Pain
By Tami Janssen and Kristi Wass
Mechanical low back pain affects most people at some point in their life. It can be chronic or
acute, usually as a result of abnormal biomechanics or muscle imbalance. Mechanical low back
pain is different from a specific injury in that there is no documented damage like herniated
discs, spinal fractures, or scoliosis. Poor posture, bending or lifting incorrectly, or muscle
imbalance can trigger an ache, tension, or stiffness in the low back, but you can take steps to
improve your back health whether or not you‟ve already experienced mechanical low back pain.
“The habit of being sedentary is causing havoc on spinal health,” explains ARFC Personal
Trainer Tami Janssen, “Kyphosis, or excessive forward rounding of the shoulders, greatly
reduces mobility of the thoracic spine, so the lumbar spine has to increase its range of motion.”
Avoid slumping in your chair or hunching over a desk. When you have to sit, use a chair with a
backrest and sit with your feet flat on the floor.1 Try using a footrest to maintain neutral spinal
position and take short, hourly breaks to stretch and move around a bit.2
Restricted movement in other joints can also trigger back pain. “I‟ve seen many cases of low
back pain associated with a limited range of motion in the ankle joint, or decreased mobility in
the hip joint,” explains Janssen, “When motion is restricted, the low back takes the brunt of the
load during walking, running, and other movements, increasing stress on the low back. Helping
clients restore mobility to these other joints often decreases low back pain.”
In general, moderate, low-impact activities, such as walking or swimming, can aid in recovery.3
Core and gluteal strength are important in protecting and strengthening your low back. “True
spinal stability is achieved by a balanced „stiffening‟ of the entire core musculature,” Janssen
explains, “Abdominal bracing can do a lot for patients with low back problems.” Gluteal amnesia
is another common complication associated with low back pain. Janssen recommends exercises
to enhance the integration of the posterior hip muscles to improve overall back health.
“Assessing my clients‟ injury history, joint mobility, and which motions bring on or relieve pain
helps us construct an exercise program specific to the cause of back pain,” says Janssen, “If pain
is severe or range of motion is particularly limited, the best course of action may be to pair
Physical Therapy sessions to enhance mobility and Personal Training to increase strength,
stability, and endurance in a safe way.”
Nutrition can also influence your likelihood to suffer low back pain. “Consume adequate calcium
to keep your bones strong and healthy, and be sure to maintain an adequate level of hydration,”
suggests Janssen, “Vertebral discs dehydrate throughout the day, so drink enough water to keep
them hydrated.”
With 85 percent of the population suffering from low back pain at some point in their life4, it is
worthwhile to take steps to improve your posture, strengthen your core, and increase endurance,
stability, and range of motion of your joints and core muscles today to prevent or reduce pain and
risk of further injury.
Top 10 Back Care Tips, NHS, http://www.nhs.uk/Livewell/Backpain/Pages/Topbacktips.aspx, accessed December 11, 2014.
Shaw, Gina, Back Pain Dos and Don’ts, WebMD, http://www.webmd.com/pain-management/features/back-dos-donts, accessed December 11, 2014.
3 Back Pain, NHS, http://www.nhs.uk/Conditions/Back-pain/Pages/Introduction.aspx, accessed December 11, 2014.
4 Andersson, Gunnar B J, Epidemiological Features of Chronic Low-Back Pain, The Society of Neurological Surgeons,
http://www.societyns.org/runn/2008/andersson_pain.pdf, Accessed December 11, 2014.
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