Achy Back? Strengthen Your Lower Back Anywhere

Injuries to the spine are complex, even for trained sports-medicine professionals.  However, there are a few key factors that you can watch for which may be helpful in identifying a back injury and would indicate the need for the care of a sports-medicine professional . The following is a list of some of these symptoms:

v tingling or numbness in the legs

v inability to move normally due to stiffness or achiness 

v spasms

v lower extremity weakness

v increased lower back pain from standing or sitting

An In-Depth Look at Lower Back Weakness 

Stability training is one fundamental method of exercise that can assist in preventing back problems from occurring.  When taking a boxing class, swinging a golf club, sitting on your bike or picking up your child, the back acts as a stabilizer ( and often performs pure flexion).  If the abdominal muscles are weak or fail to tighten during these types of movements, the back over-works and becomes fatigued.  Furthermore, lower back pain may occur if the upper abdominals are significantly stronger than the lower abdominals. The lower back erectors (erector spinae), the quadratus lumborum  and gluteals are groups of muscles that act not only as stabilizers, but are often prime movers during most functional and sport movement.  The strength imbalance that often occurs in the trunk (abs, back, gluts, hips) can be attributed to the lack of strength can be incorporated in personal training programs.  Below are a couple of back exercises that are so simple that they can even be added in before breakfast or bed.  Although there are many exercises that are great in preventing back pain, I have given you two that are easy, will not cause you to sweat so they can be down anywhere and anytime.

            Tabletop or  Bridge - Place both hands and knees squarely on the ground.  While keeping your abs tight and your pelvis neutral (no excessive arching or sagging), slowly lift the opposite arm and leg off the ground.  Extend both of them out while holding your head straight.  While lifting the arm and leg, squeeze your glut and do not allow your hips to tilt.  They should be square with the ground.  Do slow reps (10) at 2 -3 sets, two or three times per week.  You can simplify this by lifting only the leg.

Make sure you avoid sticking your belly out when holding this position.

            

Swimmers - Lay flat on the floor on your stomach.  Fully extend your arms and legs.  While keeping your forehead flat on the ground, slowly lift the opposite arm and leg off the ground.  Do not bend the knee, imagine someone trying to pull your shoe off your foot as you lift the leg.  Your hips should be pressed on the ground and your gluts should be tighten.  Do  not kick the leg up.  (The movement is similar to the doggie bridges)  Do 10 reps slowly at 2 - 3 sets, two or three times per week.

This is a good starting position for the swimmers. It eliminates the arms. When you feel ready add the arms, by extending them overhead and lengthen them.  

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