Low Back Pain is a Problem
Back pain in Boulder is super common. As it turns out, we are no different than the rest of the world. The lifetime prevalence of low back pain is estimated at 60% to 70% in industrialized countries. The prevalence rate for children and adolescents is lower than that of adults but is rising.2,3 Prevalence increases and peaks between the ages of 35 and 55 and is the leading cause of activity limitation and work absence throughout much of the world. 1,3. Despite these statistics, we as a population, still have not committed to preventing or treating this condition with exercise. Instead, we default to over the counter pain medication, prescriptions or, in the most severe of cases, surgical interventions after the onset of pain. This leads to temporary relief instead of fixing the movement and strength deficit that caused the problem.
In this article, we’re going to cover:
Having a flat stomach and six pack abs doesn’t preclude you from back pain
What makes up the core?
Why does my back hurt after core exercises?
5 simple exercises to relieve low back pain and prevent future flare-ups
Think quality over quantity for “core” exercises
What Makes Up the Core?
Often confused with your “abs”, the core of your body is a system of muscles that work together to help you stabilize your lumbar spine and help you transfer force from your lower body to your upper body. While it looks great to have a nice flat stomach, the core is so much more important than just vanity. It is a functional unit of muscles that work in proper sequence and coordination to help you perform tasks from simple to super athletic movements.
People don’t get low back pain from not having a flat stomach. Lower back pain starts when timing and coordination of muscle firing is off.
You don’t need a six pack to reduce your risk for low back pain.
Your low back is supported by your rectus abdominus, obliques, transverse abdominis, quadratus lumborum, erector spinae, and glutes. Most people think of their rectus abdominus (abs) and obliques when they think of core muscles. We’re going to highlight what you need to know about a few other pieces to the puzzle.
GLUTES
Your buttocks, or your glutes, play an important role in stabilizing your hips and your core. This means if your glutes are weak, your low back takes on more stress than it is prepared to do. Everyone has heard the saying, “lift with your legs!” Well, if the largest muscles of the legs, the glutes, aren’t strong then that doesn’t provide much help to our back. We have three different gluteus muscles found in both the back and sides of the hips, so it will be important to target all three.
TRANSVERSE ABDOMINIS
Your transverse abdominis (TA) is another muscle often unheard of when talking about core stability. This is your deep stabilizing abdominal muscle that has attachments to the pelvis and various levels of the lumbar spine. It wraps around our mid section and can help to provide stability from all sides. It is an important muscle to be able to activate in order to maintain a neutral position of the spine during sitting, standing, walking and exercise.
ERECTORS
Lastly, the many muscle groups of your low back that run along both sides of the length of the spine are essential for stability as well. As said in the name, they are the muscle groups that keep you erect and are the final side of the body we will strengthen in order to find stability from all angles.
Why Does my Back Hurt After Core Exercise?
A common complaint we hear from patients in Boulder with low back pain is that they feel increased lower back pain after they perform core exercises. This is commonly due to using the wrong muscles or using the muscles inappropriately. The other possibility is that you are doing exercises that are too hard for you.
5 Simple Exercises for Low Back Pain Relief
Prevent low back pain and find back pain relief with these five exercises focusing on core stability, strength, and coordination.
Elevated glute bridge: this exercise works your glutes and erectors
- increase difficulty with increased height of bench, increased repetitions or hold times
2. Side plank on elbow: this exercise works your glutes and transverse abdominus
- increase difficulty by planking on your feet or hand, or increasing length of hold
3. Bear: this exercise works your transverse abdominus
- increase difficulty by increasing length of the hold
4. Squat back: this exercise works your glutes and transverse abdominus
increase challenge without holding on to anything
5. Plank with Leg Extensions: this exercise works your transverse abdominus, glutes, and erectors
- increase difficulty by lowering the height of the bench
The key during these exercises is the foundational activation of your TA. In order to do this, draw the navel up and in in order to prevent the back from arching or sagging during the exercises.
If during any of the exercises your low back or the front of the hips are starting to ache, this most likely means your form is diminishing and you should rest. Think slow and steady, quality over quantity for all of these exercises. We want you feeling your glutes and your abdominals!
Keep doing the things you love, return to work and don’t let back pain hinder you any longer! Schedule your appointment today for a full evaluation from one of our doctors and a specialized exercise plan to help you eliminate your back pain for good!
#getmoving #lowbackpain #treatlowbackpain #heretohelp #glutes #core #trainyourcore #stablecore #getridoflowbackpain #painfree
1 Andersson GBJ. The Epidemiology of Spinal Disorders. In Frymoyer JW (ed.) The Adult Spine: Principles and Practice. Philadelphia, Lippincott-Raven, 1997, pp. 93–141.
2 Balague F, Troussier B & Salminen JJ. Non-specific low back pain in children and adolescents: risk factors. Eur Spine J, 1999, 8: 429–438
3 Taimela S, Kujala UM, Salminen JJ & Viljanen T. The prevalence of low back pain among children and adolescents: a nationwide, cohort-based questionnaire survey in Finland. Spine, 1997, 22: 1132–1136.
Jill Greenfield, DPT, SCS
Sports Clinical Specialist
Boulder Sports Chiropractic
3000 Center Green Dr. #130
Boulder, CO, 80301
ph: 303-444-5105