Developing a strong core:
Low back pain can be prevented
By Denis Patterson, DO
Low back pain is an extremely common problem. By age 60, it is estimated that 80 percent of the population has experienced low back pain at some time in their life. It is second only to the common cold as a reason for seeking medical care.
Typically, only 25 percent of individuals who experience low back pain seek medical care. Fifty percent of low back episodes resolve within four weeks. The single greatest predictor of a future episode of low back pain is a prior episode, whether medically treated or left untreated.
Treatment measures that are usually successful for treating low back pain are prevention, modalities (such as ice or heat), medications (Tylenol or anti-inflammatories such as ibuprofen), physical therapy, injections and, rarely, surgery.
Prevention is the easiest way to avoid an episode of low back pain. By developing a strong core -- the deep stabilizing muscles of the spine -- low back pain can be prevented. When these muscles are working properly, they provide a stabilizing force against gravity, so that an upright posture can be maintained and provide a strong base. This allows the extremities to function efficiently, without undue stress on the spine. Essentially, the muscles act as a natural corset protecting the spine.
Any individual can develop a strong core by doing simple daily exercises to strengthen the deep stabilizing muscles of the spine. The illustrations demonstrate a few exercises that can be incorporated into a daily exercise routine to ensure a strong core and help prevent future occurrences of low back pain.
Always discontinue any exercise that causes pain. Those who diagnose and treat themselves with home remedies do so at their own risk. Loss of control of the bowel or bladder or weakness in a leg are emergency symptoms that need to be seen by a physician within 48 hours to avoid permanent damage.
Exercises can help
Back pain clinics have used flexion and extension exercises to help people recover from back and neck pain without surgery. It’s believed that these exercises can help relieve pressure on nerves around the vertebrae. Here are two suggested exercises:
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Lie on your back. Raise your shoulders six inches off the ground. Do not do a full sit-up. Hold for one second and lie down. Alternate shoulders and repeat 20 times. Do not put your hands behind your head or jerk upward.
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Lie flat on your stomach. Raise your upper body slowly while keeping your pelvis flat to the floor. Try to create an arch in your low back. Go up as far as you can without discomfort. Work up to the position shown here, also known in yoga as the Sphinx position. Hold the finished position for a few seconds, then repeat the exercise 10 times.
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Northern Nevada Medical Center 2375 E. Prater Way, Sparks, NV 89434 775-331-7000 |
