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Low Back Exercises: A Cure For Being Middle Aged

Low Back Exercises: A Cure For Being Middle Aged
Low Back Exercises: A Cure For Being Middle Aged

Back Pain Is Preventable With Low Back Exercises

Low back pain is a very common complaint with around 80% of the population experiencing low back pain during their lives, a complaint that is especially common in 20-45 year old’s during the young adult to middle age years. Much of the back pain felt during these years is somewhat preventable, strengthening with low back exercises would go a long way to solving a significant number of complaints with-in this group. A lot of back pain can be either prevented or relieved by staying active and avoiding certain postures and activities. Low back exercise may help prevent the onset of pain, aid recovery, reduce any disability associated with low back pain as well as the reduce likelihood of recurrence.

No Gym Required

Frequently low back exercises are not complicated and do not require any fancy equipment to be effective, in fact a lot of injuries occur at the gym when people are trying to lift more weight than their body can handle whilst using poor technique and form. Just as too little activity can lead to more low back pain due to loss of flexibility, strength and endurance so too can doing the wrong exercises or doing the right exercises but with bad form or too much weight. A lot of good low back exercises require no gym membership or equipment and can simply be carried out at home working them into the daily routine.

What Low Back Exercises Should You Avoid?

Remembering that every individual and every back is different and no one exercise works for every back. Not all people need avoid the following exercises but as a general rule if you have low back pain the following ‘core’ exercises could potentially aggravate your condition and should be done only under professional advice. If you are unsure what applies to you and your spine then it is best to use the rule “if in doubt, leave them out” of your work out routine.

  • Sit-ups: Although you think they are strengthening your core frequently people tend to use muscles in their hips when doing their sit-ups rather than their deep and superficial abdominal muscles. As a result of this and the position your spine moves into when performing a sit-up, sit-ups are an exercise that can place a lot of pressure on the lumbar discs in your spine, causing significant stress to your lower back.
  • Leg lifts: Leg lifts are another exercise sometimes suggested to strengthen your core, however like sit-ups people will frequently tend to use muscles in their hips to perform the exercise and this muscle activation will dominate over any actual abdominal or lower back muscle activation. As well as this lifting both legs together can stress your spine, potentially making any pain worse if you don’t have the appropriate strength to carry out the exercise safely using the correct muscles and maintaining a neutral spinal position throughout the whole exercise motion.

Disclaimer: Sydney Physio Clinic does not endorse any treatments, procedures, products mentioned. This information is provided as an educational service and is not intended to serve as medical advice. Anyone seeking specific orthopaedic advice or assistance on Low Back Exercises should consult his or her orthopaedic surgeon, general practitioner or physiotherapist.

Hayden Latimer is the founder of and principle physiotherapist at Sydney Physio Clinic. Since graduating from Otago University, Dunedin, New Zealand he’s gained wide experience practicing across the globe for over 15 years and is now extremely knowledgeable in helping people reduce discomfort and restore function and mobility.