The Low Down on Your Low Back

What am I describing? It is the second most common reason for doctor visits in the U.S. More than 70% of adults will be forced to deal with this at some point in their lives. In 2001, the World Health Organization declared it to be an official epidemic. A Duke University study concluded that Americans spend $26 billion a year trying to treat it. It is not cancer. It’s not heart disease. Neither is it the flu. If you guessed low back pain, you are correct!

One misconception about low back pain is that this malady is mostly due to over-exertion, accidents, and work-related injuries. However, recent studies have shown that it is actually the opposite that is true! The number one cause of low back pain is actually lack of movement and use. An evidence of this is the virtual nonexistence of low back pain in third world countries where manual labor is the norm. If over-exertion were the culprit, one would logically conclude that back pain is much worse in these underdeveloped countries than in ours.

Interestingly, though, low back pain is becoming more of a problem in parts of Africa. A June, 2005 press release by noted back pain expert Dr. Gordon Cameron sited a burgeoning back pain epidemic in Africa. The main culprit sited for the rise in back pain was not over-exertion; much to the contrary, the growing popularity of computers in third world countries is providing the same low back, neck, and joint issues that Westerners have dealt with for decades!

Low back pain is also a problem for many health club members. Even though this segment of our population exercises regularly, deal with low back issues. Oftentimes this is due to the neglect that many give to lower back and core training. We are dedicated to working out our legs, arms, chests, and abs. We are diligent to get in our necessary cardio. Yet in the grand scheme of our fitness pursuits, many of us manage to leave out the lower back. It’s not glamorous, and to be honest many lower back exercises are downright boring. However, if we neglect the spinal erectors, they eventually become the weak link in our muscle chain and the result of this is discomfort, then pain, and ultimately injury.

In order to combat this, every workout plan should include exercises to increase the strength and maintain flexibility in the lower back. One way to ensure that your lower back gets its fair share of work is to train your lower back every time you train your abs. A few good low back exercises that incorporate easily into your ab routine would include supermans, swimmers, bird dogs, and planks. Hyperextensions while lying prone across a stability ball are a good intermediate choice. Advanced exercises for the lower back would include hyperextensions and good mornings. As the lower back is strengthened, the pain attributed with it is diminished. For more information on these and other exercises speak with one of the personal trainers at your local club. Most will be more than glad to help you out.