Balance
Exercises to help prevent back pain
A series of exercises to help strengthen and better utilize this overused and underdeveloped body part.
By Farhan Dhalla. BHSc. PT and BSc. Bio.
Lower back pain is one of the leading causes of visits to physicians and a loss of time at work. The best defence against back pain is prevention. Strengthening the muscles that help stabilize the lumbar spine is key to having a pain-free functioning back.
Outer versus Inner
There are two layers of muscle groups that formulate the muscles of the core. The first is referred to as the "outer layer." These sets of muscles are responsible for the overall movement of the spine. They are the ones that flex, extend, side bend and rotate our trunk. The "inner layer" consists of muscles that stabilize the spine. The critical mistake that is often made is that the "outer layer" tends to be the primary focus of back strengthening exercises. The result is an over trained outer layer and under trained inner layer. The main problem lies in having weak stabilizers and therefore it's the inner layer that needs to be addressed.
The muscles of the inner layer are recruited by performing what's called abdominal hollowing. Think of drawing your navel in and upward, away from the waistband of your pants as though someone is slowly doing the Heimlich manoeuvre on you.
The result should feel like a tightening of the muscles around the back and abdomen. Maintain this position while performing the exercises as described below.
1. Dead Lift
Standing with feet shoulder width, bend forward at the crease of your waist until your upper body is parallel to the floor. Hold for a few seconds and return upright. Perform 5-10 repetitions.
Tips:
Keep your spine in neutral by maintaining your spine's inward curve in your lower back as you bend forward.
Keep your shoulder blades together by imagining that you are holding a tennis ball between them.
Progression:
Repeat the exercise holding onto dumbbells.
Repeat the exercise on your right foot as you extend your left leg. Repeat again with the other leg.
2. Kneeling Hinge
Start with spine in neutral position in kneeling position. Hinge backwards keeping your arms in front of the body for counter balance and then return to vertical. Perform 5-10 repetitions.
Tips:
Imagine a steel rod going through the spine as you hinge. Don't let the steel rod bend.
Keep a mat under your knees to prevent any discomfort.
Progression:
Reach right hand to right foot as you hinge back. Repeat left hand to left foot.
Reach right hand to left foot as you hinge back (more advanced). Repeat left hand to right foot.
Add resistance by holding a dumbbell as you hinge and rotate.
3. Side-lying Bridge
Lie on side with right elbow directly under right shoulder, knees and hips are directly stacked and knees at 90 degrees. Scoop and lift bottom ribs off the floor and rest on right elbow and bottom leg. Hold for 5-10 seconds. Perform 5-10 repetitions on both sides.
Tips:
Imagine a straight line that bisects the shoulder, hips and knees. Maintain this line throughout the exercise.
Maintain a long line of distance between the bottom shoulder and ear (avoid shrugging the shoulder).
Progression:
Repeat exercise with legs straight and scissored.