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Here we shall be discussing on low back pain exercise recommendations, both which are to be avoided and also those, which should be done after the pain subsides.
Low back pain is a common experience of the middle age. The most frequent site is the L4-L5 vertebra. In first world countries, data shows that almost ⅔ of the population has suffered from low back pain at some point of time in their life. In some cases pain may become severe and disables the person from doing his day to day activities.
Normally recovery takes about 3 to 6 weeks. For 5 to 10% people, the pain becomes chronic. Proper exercise regimen is the only way to prevent recurrence or have a normal life.
Let me tell you my story. I had few episodes of lower back cramps and pain in past. I treated them symptomatically (with analgesics, hot compress and physiotherapy) and ignored the consequence waiting for me. Finally, one fine morning, I suffered from an attack of L4-L5 disc prolapse (inside E.R. while doing an iv line of a patient, in an unsupported forward bending posture). I confirmed it from MRI later.
This kept me at bed rest stopping all kind of activities for 3 weeks. After rehabilitation, I started doing my daily jobs with utmost care, wearing a lumbar belt. I literally felt like a belted dog and moved around and bent forward with utmost care so as not to hurt my tender lower back. I dreamt of breaking the shackles free one day.
As I learnt more and more about fitness and exercises, I learnt how to strengthen the muscles and connective tissues around the lumbo-sacral region. I also learnt about how to stretch and release those tight muscles there, as well. I shall describe those in details later. Although I started weight training, I was really afraid to do heavy squats and deadlifts.
But, from various online and offline literatures, I came to know that there is no turning back. I have to deadlifts and loaded back squats. I was surprised by the fact that there should be absolutely no low back pain if these 2 exercises (and even their variations) can be done correctly with proper form and slow progressive overload. Now I can proudly say that I can lift 110 kg deadlifts with proper form for 5 to 6 reps and also can do back squat of 100 kg for 5 to 6 reps. This is perhaps not a big deal for general gym goers. But a person suffering from severe low back pain, some time in his life, can feel it for sure.
Major musculo-skeletal cause which predisposed to low back pain:
The common pathological causes of low back pain are: (if you are not interested in this part, please skip and move to the next section)
Lumbar herniated disc: The jelly-like center of a lumbar disc can bulge through the tough outer layer and irritate the close nerve root. The protein rich herniated part causes inflammation and nerve root compression leading to pain.
Degenerative disc disease (lumbar spondylosis): With ageing the spinal discs lose their water and loses their resisting force and elasticity and the disc wall ruptures and causes pain.
Facet joint dysfunction: The two nerve rich cartilage and capsular facet joints behind each disc are inflamed. These joints can be painful or may occur along with disc pain.
Sacroiliac joint dysfunction: It is the joint between sacrum,the last part of vertebral column and the pelvis. Pain occurs here due inflammation and movement restriction at sacroiliac joint.
Spinal stenosis: Here pain occurs through narrowing of the spinal canal where the spinal nerve roots are compressed.
Spondylolisthesis: A condition that occurs when one vertebra slips over the adjacent one. The pain can be caused by back instability and compression of the nerves of leg.
Osteoarthritis (also known as spondylosis): This happens with age due to wear and tear of the disc and facet joints. It causes pain, inflammation, instability, and stenosis to a variable degree, and can occur at a single level or multiple levels of the lower spine. This normally progresses with age.
Deformity: This occurs due to abnormal curvature of the spine which include scoliosis (lateral bending) or kyphosis (forward bending). The deformity may be associated with lower back pain if it leads to the breakdown of the discs, facet joints, sacroiliac joints or stenosis.
Trauma: Common road traffic accidents with lower back trauma. These can cause spinal fracture and compression of varying degree, leading to pain.
Compression fracture: A type of fracture which is most common due to weak bones, such as from osteoporosis, and is more common in older people. Here a cylindrical vertebra caves in and causes nerve root and spinal compression.
Infection (osteomyelitis): Spinal infection common in decreased immunity or spread through blood. This is rather less common
Tumor: Mostly occurs as metastasis in cancer of another body part. This is less common.
Autoimmune disease: Mostly occurs with autoimmune conditions, such as ankylosing spondylitis, rheumatoid arthritis, lupus, crohn’s disease, fibromyalgia etc.
Exercises and movements NOT RECOMMENDED for persons with low back pain:
Exercises TO BE DONE during low back pain:
Front planks – lie prone and then support body on elbows and feet and hold on.
Side planks – lie on each side alternately and support body on fully extended arm at side and side of feet and hold on.
Glute bridge – lie supine and raise pelvis of floor and hold on.
Superman pose – lie prone with arms straight in front and raise them and the chest and hold on.
Quadrupled pose – stay on all fours and raise the thighs alternatively and hold on.
I was diagnosed in June, 2013 with OSTEOARTHRITIS of the spine and both knees, symptoms started with severe back pain, joint swelling and stiffness in my knees and eventually the feeling spread to my shoulders and neck, i couldn’t lift my arm without pain medications. I was prescribed tramacet and arcoxia for 8 months but had to stop them due to bad effects. In 2017, I started on OSTEOARTHRITIS HERBAL FORMULA from RICH HERBS FOUNDATION, this natural herbal treatment reversed my osteoarthritis. Visit ww w. richherbsfoundation. c om. The treatment worked incredibly for my arthritis condition.
[…] He or she can make it possible by strengthening the several muscles and soft tissues around the joint. You will get out from that low back pain episode, permanently and have a strong back! Read my post on low back pain exercises. […]