Musculoskeletal issues are the number one cause of workplace disability and affect most Americans throughout their working careers (ages 18-64). Low back pain is the most common musculoskeletal problem and is reported by half of all Americans yearly, leading to missed work.
Preventing pain before it happens is our goal and exercise is a major component of our plan to help patients stay out of pain. Here are our top three recommended exercises in helping to prevent low back pain.
Prone Lumbar Extensions
Also known as a "press-up," this exercise focuses on a range of motion that most patients do very little of, extension. Begin by lying on your stomach with your forearms under your shoulders. Push your chest up with your forearms while extending your lower back. Keeping your hips pressed into the floor and your legs straight, hold this position for five or more seconds.
Glute Bridge
While lying on your back with your knees bent, keep your feet flat on the floor and tighten your gluteus muscles so that your hips are lifted up into a bridge position. Maintain this position for at least five seconds before slowly lowering your buttocks to the floor. The key in this exercise is to keep your hips level throughout the holding position and your glute muscles engaged.
Lower Trunk Active Range of Motion
In the same starting position as the glute bridge, extend your arms out to your sides while keeping your shoulders on the ground at all times. Keep your knees together, while dropping them to one side and rotate your torso. Again, keep your shoulders on ground. Hold the stretch that you feel in your lower back to comfort and then return slowly to the starting position before starting the other side. There is no need to rush this stretch or go past what is comfortable.
(Bonus Exercise) Pelvic Tilting/Cat-Cow
There are two ways to perform this exercise, either while sitting or in quadruped position. Begin while seated upright in a chair with your weight placed on your seat bones. Move forwards so that your back moves away from the back of the chair. With your feet separated and both hands on your knees, slowly roll back while rounding your shoulders and feel your tailbone tilt backwards. Now roll forwards until you are back in your starting position and open your chest and shoulders until you are back to neutral.
Alternatively, begin while on all fours with your hips over your knees and your shoulders over your hands. Slowly bend your spine towards the floor while simultaneously looking up towards the ceiling and hold. Then begin to return back to neutral and slowly arch your back upwards while tucking your chin to your chest. Repeat as needed.
Key Points
Low back pain is the most common cause of disability and missed work in America with over half of Americans reporting having issues yearly.
Exercises including press-ups, glute bridges, active range of motion, and pelvic tilting can all help mitigate some of the ache associated with low back pain.
Content found in this blog is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, and/or treatment. Readers should always consult their healthcare professional for medical advice on any of the topics mentioned here.
References
Theis KA, Roblin DW, Helmick CG, Luo R. Prevalence and causes of work disability among working-age U.S. adults, 2011-2013, NHIS. Disabil Health J. 2018 Jan;11(1):108-115. doi: 10.1016/j.dhjo.2017.04.010. Epub 2017 Apr 25. PMID: 28476583.
American Chiropractic Association https://handsdownbetter.org
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