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Tag Archive low back pain

lower back pain

How exercise can help with low back pain

Exercise is important in many ways but one important reason to exercise is to help prevent and recovery from low back pain. According to research performed by Freburger in the journal of Int Med, low back pain is the second most common cause of disability in the US and 80% of adults will experience low back pain at some point in their life. But there are many ways we can prevent this from happening.

The spine itself can only support 35 lbs of weights so it relies on our muscles to hold our weight. Therefore when those muscles are weak then we damage the joints, discs, and bones that cause further injury. Having strong core musculature can help prevent this from happening. Your core muscles include your pelvic floor muscles, transverse abdominus (lower abdominals), multifidis (back), internal and exernal obliques, rectus abdominus, erector spinea, and your diaphram. Without these muscles you would not be able to do the common tasks of daily living.

There are many ways to avoid low back pain including exercise, stretching, strengthening, eating right, maintaining proper posture, maintaining a healthy weight, and avoiding heavy lifting without proper form. Here are a few exercises you can do to strengthen your core.

If you do have low back pain there are a few things you can do to improve this. First seek medical attention if you feel like this is beyond your control or if you have nerve involvement (numbness and tingling). Other things you can do include:

  • use ice and heat
  • avoiding rest
  • stay active
  • stay hydrated
  • stretch
  • strengthen

The best way to prevent and treat any type of back pain is to exercise regularly and eat a healthy balanced diet. You only get one back so you might want to treat it likes it your only one you will ever get.