Healthy Lifestyle For All

When your back hurts, everything seems to hurt. By the age of 45, most people will have experienced some form of lower-back discomfort. Other than the common cold, lower back pain is the most common reason people miss work in the United States. Lower back pain is also one of the main health obstacles to maintaining a regular fitness program.

There are three common types of back problems. One widespread back problem is a strain – an injury to a muscle or tendon of the lower back. Other common problems include sprains – injuries to the ligaments supporting the spine, and herniated disks – small, round cushions between the vertebrae of the spine are displaced.

Your back is made up of three main areas: the upper portion of your spine (the cervical), the middle portion (the thoracic), and the lower portion (the lumbar). The lower back connects your chest, arms, and upper body to your hips, pelvis, and legs – your lower body. The strength and mobility of your lower back is crucial to basic daily activities including: sitting, standing, walking, lifting, twisting, turning, and bending.

Lower back pain and injury is usually caused by one of several factors:

• Poor posture.


• Improper body mechanics.


• Prolonged sitting.


• Sudden, quick movements that damage ligaments.


• Muscles or tendons that have become overly tight due to a lack of core conditioning.

In my book, The 10 Minute Total Body Breakthrough, I explain in detail how to move your body the "4-3-2-1" way to help prevent lower back pain. In this article, I'll share some simple steps to get you started.

Consult your doctor. If you are experiencing lower back pain, discuss your condition and your current fitness level with your doctor. If your back pain is serious, work with your doctor to create an action plan to help you get moving again. Remember, inactivity has been shown to make back pain worse and increase your discomfort.

Perform aerobic exercise safely. After you get your doctor's go-ahead, choose aerobic activities that are easy on your joints, such as walking or stationary cycling. Get moving for 10–30 minutes a day, at least three days a week. You may also want to consider exercising in a pool to relieve the strain on your back. Avoid performing any exercises that are jarring to the joints such as jogging, running, jumping rope, or jumping jacks.

Begin resistance and core training. Develop a resistance and core program to improve your overall body strength. In resistance training, you'll need to avoid some movements to prevent further injury. Skip any exercises that involve raising a weight above your head or placing weight on your back. For example, don't do dumbbell or barbell shoulder presses, barbell squats, or resistance band overhead presses. Also, skip any exercises with twisting motions. Then, remember to perform resistance training movements in a slow, controlled motion.

Perform movements involving the upper and lower body, such as wall pushups or wall squats. Or, use a resistance band and do stationary lunges or arm curls. Try a stationary back or side plank to strengthen your core muscles, which include your abdominals, back, and obliques. Also, one of the best tools to help strengthen your core and overall body during your workouts is a stability ball. Aim for one resistance and core training session three days a week on alternating days.

Stretch regularly. Stretching provides many benefits for your body, which include increasing muscle flexibility, strengthening tendons and ligaments, increasing joint mobility, improving posture, decreasing back pain, and many others. Stretch every day to alleviate lower-back discomfort and prevent further injury. Stretches such as a seated forward bend, seated arm reach, or chin-to-chest stretch are all examples of static stretches you can do. Hold each stretch until you feel mild tension for 15–30 seconds, and do them as often as you like throughout the day.

Sean Foy, M.A.
President, Personal Wellness Corporation