Overview
The low back is involved in the most basic of body movement. Problems related to the low back may be related to the vertebrae, which may have too much or too little mobility. The discs may create problems if they become compressed or herniated. The lumbar and sacral nerves may create problems if they become restricted. Low back problems often create symptoms of pain or weakness, with low back pain being second in neurological incidence only to headaches. Exercise can decrease or eliminate back problems by increasing flexibility and strength, minimizing the pressure placed on the spinal structures.
Types of Pain
You may experience lower back pain in the lumbar and sacral region. The lumbar spine contains the five lower vertebrae of the spine, and the sacrum is the base of the spine and is part of the pelvic arch. Your pain may come on and recede suddenly. Chronic pain refers to pain that lasts at least three months and may have a threshold of mild to severe. You may experience achy pain, muscle spasm, sharp pain, referred pain, separately or in any combination. Sudden onset pain is easier to treat with better results. Chronic or long-term pain can be managed effectively with exercise, but often creates lifelong issues.
Structure
Your back is a complex structure containing verterbrae, discs, muscles and nerves. The five lumbar vertebrae comprise the low back and bear the majority of your body weight. Each vertebra is separated by a disc and its connections to other vertebrae protect a complex web of nerves that carry messages to the pelvic region and legs. If the discs or nerves are compressed or irritated, pain may result. The components of the back work together to create normal movement.
Flexibility
Healthy movement may be limited by a number of factors, including soft tissue restrictions of the muscle and nerves as well as bony formation. Exercise to increase and maintain the flexibility of the back is necessary to allow for full range of motion. Exercise can normalize the soft tissue and increase joint mobility. Exercises that can benefit the low back include standing forward bends, with the hands on a chair or even a table to support body weight, mild back bending and side low back movements, and spinal twists.
Strength
Low back muscles are naturally strong but the overall supporting core musculature is often weak and ineffective. Strengthening the core muscles will allow for proper bio-mechanics, effectively reducing excessive stress to your lower back. Core muscles are any muscle that connects to the pelvis. Many exercises, from walking to bicycling to dancing to yoga, can strengthen core muscles.
Balance
Proprioception is the body’s ability to know where it is in space. Effectively training your proprioception allows for the low back and other trunk muscles to work together, allowing for proper posture and function. Standing on one foot stimulates proprioception and strengthens core muscles.
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About this Author
Kristi Stephens is a certified athletic trainer with a degree in Physical Education with a coaching concentration as well as a Family Life and Human Sexuality. She has a massage therapy certification as well as having had several certifications in personal training. She has worked in the realm of high school and college athletic training, has coached a variety of sports, and has owned and operated a personal training and massage therapy business.
