Often the cause of back pain is weakness in the core area of the body: the low back, deep abdominals and surface abdominals. Focusing on strengthening these specific muscles may reduce pain and aching in the back.
Exercise and Back Pain
Although rest is often necessary for the first few days after hurting the back, being active and working the back and abdominal area will often have many long term benefits including reducing the severity of future back pain, avoiding daily stiffness, and increasing overall strength.
Cause and Prevention
In the Spinal Section of the program it states that a lot of back pain is caused by subtle, inappropriate movement of the vertebrae. According to the DVD, this movement can be prevented by targeting the multifidus, quadratus lumborum, transverse abdominus and internal obliques to increase strength, and improve the function and alignment of the spine.
Appropriate for All Exercisers
The exercise plan to reduce back pain is easy to follow for all levels. For those new to exercise, there is much instruction provided, with alternatives to make the movements more challenging.
The program was created by a physician to address the needs of long term care for patients suffering with back pain. According to the DVD, their concern is that “most people do not develop and strengthen the muscles that are necessary for the stabilization and alignment of the spine.”
Spinal Section
The Spinal Section is an introduction to the anatomy of the spine and how the exercises can help improve back pain
Warm Up
It is important to warm up the muscles before working them. The following exercises get the core area ready for the workout:
- Morning Stretch - an overall stretch
- Knees to Chest - stretches lower back
- Rotations - opens up chest and lower back
- Extensions - stretches the front of the abdominal area
- Flexion - stretches the upper back, lower back and hamstrings
- Cat Stretch – also called cat/dog stretch, stretches the back and abdominal area
- Imprinting – focuses on the transverse abdominus, the muscles under the rectus abdominus
Dynamic Exercises
Dynamic exercises keep the muscles and joints moving during the exercise. They include:
- Ab Crunch – basic ab movement, well described
- Leg Extensions – also called the bicycle
- Oblique Extensions – the bicycle movement with an added twist focuses on the internal oblique muscles while also working the entire abdominal area
- Diagonal Extensions – stabilizer for lower back
- Prone Extensions – strengthens back and glute area
Static Exercises
Static exercise exerts the muscle without moving the joint. The entire body is worked while trying to stabilize itself.
- Front Bridge - also called a plank
- Side Bridge - also called a side plank
It is suggested in the video to do the exercises daily, or every other day. It is often recommended by physical therapists and personal trainers to work muscle groups every other day so that they have time to rest and recover.
This would be an effective DVD for those suffering from back pain and looking to strengthen the muscles that support the back. With 80% of the population experiencing back pain at one time or another, a program of exercises that can be done at home should be helpful to many people.
References: spine-health.com
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