Having a healthy lower back requires you have a strong core. Many of the things we do including sitting with sustained postures and inactivity weaken the core over time.
The core does not exist in a vacuum and is affected by the arms, shoulder, hip, and leg function. Helping patients with lower back pain involves improving the way they move through joint and soft tissue manipulation while teaching them the exercises needed to improve core function.
Tight legs and body asymmetries are interrelated and will make somebody prone to having back problems because the tightness affects the core. Sometimes chronic shoulder problems cause core problems as well so a full-body approach is often needed for a strong core. Pelvic floor dysfunction can make it difficult to strengthen the core as well and many specialists fail because they do not consider pelvic floor dysfunction and the diaphragm as part of core function.
- Difficulty getting out of a car, especially one that is lower to the ground.
- Getting out of bed requires you to grab on to something.
- Needing to grab on to something while turning over. This is often seen in our office with older patients who need to turn over on the table.
- Chronic lower back soreness and stiffness.
- Chronic neck pain, headaches, or stiffness.
- Inability to hold a standard plank for a minute.
- Inability to balance on one leg.
- Cramping of the legs or arms.
- Difficulty squatting.
- Problems with balance.
There are many articles written about the right exercises or how to strengthen the deep core. The NY Times also just offered some advice as well. While these exercises may help build core strength and stability, they are not a panacea. If you need professional advice, we are happy to help. Book online here.
Check out the NY Times article.
How Simple Exercises May Save Your Lower Back
Back pain is common and complicated. But altering your workout to build control and stability can help prevent it.
By Rachel Fairbank Published Feb. 25, 2022
The past few years have not been kind to my lower back. Between the physical tolls of pregnancy, parenting, and working from home, I have a constant stiff, achy feeling in my lower spine. I am not alone: It’s estimated that up to 80 percent of Americans will develop lower back pain during their lifetime, with 15 to 20 percent of adults reporting it in an average year.
Could exercise prevent some of this pain? The short answer is maybe. A consistent mixture of cardio and dedicated core work can help. However, exercise alone is not a guarantee of pain relief, as there are a number of mistakes that many of us, even experienced athletes, may make.