06 Oct Reducing Pain and Increasing Back Stability with Exercises
Lower back pain is one of the most widely spread physical issues among adults. It can be triggered by:
- Bad form while exercising or lifting
- An injury due to a car crash
- Disc injuries or strain to muscles or ligaments
- Issues with your feet
- Tight muscles
- An incision as a result of surgery
Over time, a muscle injury may lead to an imbalance in the spine, causing constant tension and making the back prone to worse injury.
What to do if you already have back pain
Exercise can improve back pain. Low back stability exercises focus on strengthening the abdominal muscles to stabilize the spine. The abdominal muscles support the spine because they are part of the body’s “core.”
The back is also part of the core group of muscles that support the front and back of your body. Improving core stability reduces the risk of low back pain and also helps to prevent injury.
Chronic lower back pain
Many adults suffer from chronic lower back pain. Chronic lower back pain is defined as low back pain that persists for more than 12 weeks. Statistically, more than 50% of people in the US are affected by chronic lower back pain. It is the primary cause of work absence and permanent disability.
The good news is that back pain can be reduced or avoided. Strengthening your back muscles to properly maintain your form and balance is a great place to start improving your lower back stability.
Lower back stability and core muscles
The core muscles are in two groups: the deep core and the shallow core muscles. The deep core or local stabilizing muscles provide spinal stability and motor control. The shallow core muscles, or global stabilizing muscles, are not directly attached to the spine. They connect the pelvis to the leg and ribs, providing additional spinal control.
The muscle group that needs to be the most stable and strong for optimal lower back and spinal stability is the deep core muscle group.
The benefit of lower back stability exercises
The causes of chronic lower back pain are the weakening of core and abdominal muscles and insufficient motor control of the deep core muscles. The benefit of lower back stability exercises is that with practice and exercise, stability is created by strengthening the muscles.
For many lower back stability exercises, you can practice them right in your own home. Often, you need no equipment. As with all exercises, don’t push yourself past the point of causing yourself pain. Healthy exercising strengthens muscles without the use of pain.
Independent training of core strength training strategies may be challenging for people with chronic lower back pain. For more help with back stability, contact us today!