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Low Back Pain exercises

Low back pain affects nearly everyone at one time or another. Studies indicate that postural awareness and exercise are two of the most important things you can do to manage low back pain. By keeping proper posture and good mobility and strength in your low back, you can also help prevent low back pain from occurring.

Remember, if you have low back pain that lasts more that a few weeks or that limits your ability to function normally, visit your doctor, physical therapist, or health care provider.

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Here are a few simple exercises to try:

  1. Prone lying: Simply lie down on your stomach and rest. Stay in this position for 1-2 minutes and breathe slowly and deeply. After a few minutes in this position, move on to the next exercise.
  2. Prone prop-ups: While on your stomach, prop yourself up onto your elbows. Stay in this position for 1-2 minutes and breathe slowly and deeply in this position. Once this position becomes comfortable, move onto the next exercise.
  3. Press-ups: While lying on your stomach, put your hands flat on the floor under your shoulders, like you are going to start a push up. Press your shoulders up and let your hips and low back relax. Your hips should remain in contact with the floor as you press up. Hold the end position for 1-2 seconds and return fully to the starting position. Perform 10 repetitions.
  4. Pelvic tilt: While lying on your back, roll your pelvis backwards and press your low back flat into the floor. You should feel your abdominal and buttock muscles tighten as your perform this. Hold the position for 1-2 seconds, and slowly relax back to the starting position. Perform 10 repetitions.
  5. Postural correction: Remember that the most common cause of low back pain is poor sitting posture. It is very important to maintain proper sitting posture if you have low back pain. Use a small pillow or towel roll in the small of your back to help support your spine while sitting. Maintaining proper posture is also a great way to prevent low back pain in the future.

These exercises should be performed three to four times per day when you are experiencing acute low back pain. When your pain has subsided, perform the exercises once per day to help maintain a healthy spine and to help prevent future low back pain.

If you are feeling low back pain, a self-care plan to manage the pain and restore mobility is essential. By keeping your spine mobile and strong and by maintaining good posture, you may be able to quickly return to your normal activities and lifestyle.


By Brett Sears

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Posted by on October 14, 2011 in Education, Health & Medicine

 

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Low Back Pain?

Low back pain is pain between the bottom of the ribs to the area just underneath the buttocks. It may or may not be accompanied by leg pain, or sciatica. In about 10% of cases, doctors can diagnose a specific reason for the pain. The other 90% of the low back pain cases are known as non-specific low back pain, because doctors can’t definitively say what causes it.

It’s estimated that around 15% of adults experience low back pain at any given moment. Nearly everyone (60%-85%) will have low back pain sometime in their life.

For the United States, low back pain is collectively one of the most expensive disorders that medical doctors treat. Costs run in the billions of dollars each year. Most of the expense is due to lost work days, but the cost of diagnosis andtreatment are also significant factors.

Often, a person with low back pain will have pain in other areas of their body as well. The patient might have headaches, pain in the legs or arms, or other places. This type of pain is called widespread pain. Generally, back pain patients with widespread pain do worse than those whose low back pain is confined to the area described above. For these people, treatment may emphasize the management of pain, including pain reduction, preventing disability that comes with a chronic condition, and getting back into full participation in work and play.

Experts say that most of the time, lower back pain goes away on its own. But a 2005 study from Toronto Western Hospital Research sheds light on this clinical fact by revealing the tendency of low back pain episodes to recur. The study showed that while most lower back pain is mild in severity, less than one-third of the cases resolve within a year. The study revealed that 20% of all lower back pain cases comes back within 6 months. Older adults in the study had more persistent and recurring low back pain than their younger counterparts; there was a total of 1110 participants in the study.

By Anne Asher

Sources:
University of Michigan Health System. Acute low back pain. Ann Arbor (MI): University of Michigan Health System; 2003 Apr [rev. Oct 2004]. 13 p. [8 references]
Institute for Clinical Systems Improvement (ICSI). Adult low back pain. Bloomington (MN): Institute for Clinical Systems Improvement (ICSI); 2006 Sep. 65 p. [124 references]
Krismer M, van Tulder M; The Low Back Pain Group of the Bone and Joint Health Strategies for Europe Project. Strategies for prevention and management of musculoskeletal conditions. Low back pain (non-specific). Best Pract Res Clin Rheumatol. 2007 Feb.
Cassidy, J., Cote, P., Carroll, L., & Kristman, V. (2005). “Incidence and Course of Low Back Pain in Episodes in the General Population”.Spine, 30(24), Retrieved: March 5 2007.
 
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Posted by on August 20, 2011 in Education, Health & Medicine, People

 

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