last update May 24, 2024 (originally published March 09, 2017)
Low back pain (LBP) it’s the The leading cause of disability worldwide, with 619 million people affected worldwide. In fact, most people experience LBP at least once in their lifetime. Fortunately, it’s also the condition that the largest number of people can relate to avail from the restoration. While many conditions can lead to LBP, insufficient core strength is insufficient often contributes factor.
Increased sedentary work and time spent sitting can lead to muscle imbalances and a weak core. low back with an increased risk of injury. Here are some common reasons why increased sitting time leads to LBP:
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The deep core muscles are meant to last for extended periods of time activation to support and stabilize the spine. When we lie in a chair all day, the core remains relatively inactive. This results in a reduced signal from the brain to the core telling it to “turn on” and protect the spine when necessary.
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The psoas major, one of the strongest hip flexors, originates from the lumbar spine. Sitting can shorten this muscle, putting chronic stress on it low back.
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The gluteal muscles, which are powerful hip extensors, are lengthened and weakened-a situation known as “gluteal amnesia”. These muscles then cannot do their job in regular activities of daily living, forcing other muscles, including those in the back, to compensate.
While it’s not realistic to avoid sitting completely, specific exercises can help counteracts the effects of prolonged sitting and minimize your chances of developing LBP. Here is four effective body–weight exercises you can do anywhere to prevent LBP.
Tried and true, nothing builds core stability like a plank. Start with your elbows placed directly under your shoulders and legs stretched out so that The the body is in a straight line. Join the squares, buttocks and core while pushing off the floor through the toes and arms. hold for 30 to 60 seconds or For as much as you can maintain suitable formand repeat three times.
Staircase ItUp: To increase the challenge, find an unstable surface. This can be done by placing the forearms or feet on a soft pillow or exercise ball, or by elevating one arm or leg. Your hips and shoulders should stay in line with each other throughout.
Peel off It Bottom: Reduce the challenge by placement hands or forearms on a bench, table or railing at a height that is difficult but allows proper form to be maintained.
While the standard plank is helpful in reducing the risk of LBP, the side plank may be even more beneficial because it requires activation of the internal and external obliques. Of imperative to strengthen these muscles as they help control the rotational movements of the spine. Start with your elbow placed directly under your shoulder. With the feet stacked or staggered, drive up through the lower obliques until the body is in a straight line. Keep the shoulders and hips stacked. Hold for 30 to 60 seconds or For as much as you can maintain suitable formand repeat three times.
Peel off It Bottom: Drop a knee to the floor for additional support or find an elevated surface upon which to place it elbow and forearm, reducing the challenge to
Weak gluteal muscles contribute to LBP by transferring their work to the low back. Strong glutes support activities such as walking, running, squatting and deadlifting, but when they lack sufficient strength, the back bears the main weight of the load. Start in a seated position with your arms by your sides. Press firmly through your legs and engage your glutes lift up the hips, creating a straight line from the heels to the shoulders. Hold for two seconds and lower slowly. Perform one to three sets of 10 to 15 repetitions.
Staircase It Above: Increase the challenge by performing this exercise with one leg is lifted off the floorwhile maintaining flat hips.
Start in a quadruped position with your core engaged. Slowly raise one arm and the opposite leg to trunk height. Your hips and shoulders should continue to face the floor. Lower slowly and repeat for 10 to 15 reps or hold the top position for 15 to 30 seconds. Repeat one to three times on each side.
Staircase ItUp: Instead of the typical flexion and extension seen with this move, try a side dog dog. Once you reach the top position with the arm and leg extended, move both ends a few inches laterally. This will dramatically increase the base challenge. Slowly return to the extended position and repeat for one to three sets of 10 to 15 repetitions.
Low back pain is a common and debilitating condition. With a proper routine, you can strengthen your core and glutes and reduce your risk of injury. This workout can be done with nothing but your body weight—at home, at the gym, or in the office. To further protect your waistline, maintain standing, engaged posture during work and avoiding staying in any position for a long time.
Interested in learning more about how to help clients overcome one of the most prevalent health challenges of our time? Close your position now for the upcoming FREE webinar with Title Chronic back pain: Hip and leg training for improved resultswhich will take place on June 12, 2024, at 11:00 a.m a.m.–12:00 p.m. PDT. During this event, I will gain insight into the root causes of low back pain and learn new strategies to help clients regain mobility and vitality.
