exercises for back

In misc.fitness.aerobic [email hidden] wrote (Mon, 15 Dec 2003 03:01:25 GMT):

Quoted message said:

can anyone recommend any resources for exercises to strengthen the back to prevent low back
pain? Thanks.

Something you might consider doing is to stretch the psoas muscle, which tends to stiffen up if you
spend a lot of time sitting (in the seated position, the psoas is lax/short). It is a rather
difficult muscle to stretch, since it is underneath a bunch of other muscles and hence hard to
isolate. One good psoas stretch is to lie on a bench with your butt on one end, and grab one knee
and bring it to your chest letting the other (straight) leg hang off the end of the bench.

This is relevant because a tight psoas tends to make you rotate the pelvis forward, creating an arch
or kink in the lower back, an extremely common element of lower back pain.

Strong abs also help, but if you do sit-ups or leg raises, make very sure that your back doesn't
arch up because that will create the same kind of lower-back kink as a tight psoas.

Greg Shenaut

Quoted message said:

can anyone recommend any resources for exercises to strengthen the back to prevent low back
pain? Thanks.

This website is still being developed, but some of the info may be useful:

moleculegirl.comspinal homepage.htmOpen ↗

It's not enough to just live. You've got to have something to live for.

Quoted message said:

In misc.fitness.aerobic [email hidden] wrote (Mon, 15 Dec 2003 03:01:25 GMT):

Quoted message said:

can anyone recommend any resources for exercises to strengthen the back to prevent low back pain?
Thanks.

Something you might consider doing is to stretch the psoas muscle, which tends to stiffen up if you
spend a lot of time sitting (in the seated position, the psoas is lax/short). It is a rather
difficult muscle to stretch, since it is underneath a bunch of other muscles and hence hard to
isolate. One good psoas stretch is to lie on a bench with your butt on one end, and grab one knee
and bring it to your chest letting the other (straight) leg hang off the end of the bench.

This is relevant because a tight psoas tends to make you rotate the pelvis forward, creating an
arch or kink in the lower back, an extremely common element of lower back pain.

Very true (comments individual with chronically tight psoas). Your stretch is a good one, however,
for those with chronically tight psoas, finding a bench and assuming a prone position is not always
convenient.

Another alternative, one which I can do no matter where I am standing (although it sometimes elicits
weird looks from passersby), is with one leg extended, the other leg back, pelvis squared to the
front, and lean back with the upper torso, with a slight rotation with the upper torso (being
careful not to rotate at the hips).

Or have someone do ART on it (better find your 'happy place'😉

Quoted message said:

Strong abs also help, but if you do sit-ups or leg raises, make very sure that your back doesn't
arch up because that will create the same kind of lower-back kink as a tight psoas.

Increasing ab strength and use may help low back by virtue of stability to the spine
(agonist/antagonist).

Sorry, Wayne, but despite your belief that increasing ab strength does not improve back pain, I
disagree. Concomitant training of both back and abs effectively reduces back pain in many cases, but
not all. Low back pain is multifactorial; not one fix fixes all.

It's not enough to just live. You've got to have something to live for.

Lyle McDonald said:

"Wayne S. Hill" wrote:

Quoted message said:

Quoted message said:

Quoted message said:

> but most "certified athletic trainers" are morons who spent a weekend getting an AFAA or ACE
> certification.

Careful here with the terms you're throwing around.

Certified athletic trainers (ATC's and why it's not CAT I don't know: the guys who handle taping,
icing, all that [censored]) have to go through a [censored] of hours (it's like 1200) to get certified.

You're talking about certified personal trainers.

He's frequently wrong, but never in doubt. 3% body fat, and it's all between his ears.

Zippy the Pinhead said:

Lyle McDonald said:

"Wayne S. Hill" wrote:

Quoted message said:

Quoted message said:

>> but most "certified athletic trainers" are morons who spent a weekend getting an AFAA or ACE
>> certification.

Careful here with the terms you're throwing around.

Certified athletic trainers (ATC's and why it's not CAT I don't know: the guys who handle taping,
icing, all that [censored]) have to go through a [censored] of hours (it's like 1200) to get certified.

You're talking about certified personal trainers.

He's frequently wrong, but never in doubt. 3% body fat, and it's all between his ears.

What are you babbling about?

Lyle

I have not read this book, but it sounds interesting:

The Multifidus Back Pain Solution: Simple Exercises That Target the Muscles That Count

amazon.com002 3667207 3941654Open ↗

Anyone read it?

Clyde

Elzinator said:

Increasing ab strength and use may help low back by virtue of stability to the spine
(agonist/antagonist).

Sorry, Wayne, but despite your belief that increasing ab strength does not improve back pain, I
disagree. Concomitant training of both back and abs effectively reduces back pain in many cases,
but not all. Low back pain is multifactorial; not one fix fixes all.

I wouldn't say that's my belief. My point is that the knee-jerk tendency to tell LBP sufferers to
work their abs and ignore their backs is a Bad Idea <tm>. The problem is as likely to be a weak back
as it is weak abs.

--
-Wayne

"Lyle McDonald" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Zippy the Pinhead said:

Lyle McDonald said:

"Wayne S. Hill" wrote:

Quoted message said:

> >> but most "certified athletic trainers" are morons who spent a weekend getting an AFAA or
> >> ACE certification.

Careful here with the terms you're throwing around.

Certified athletic trainers (ATC's and why it's not CAT I don't know: the guys who handle
taping, icing, all that [censored]) have to go through a [censored] of hours (it's like 1200) to get
certified.

You're talking about certified personal trainers.

He's frequently wrong, but never in doubt. 3% body fat, and it's all between his ears.

What are you babbling about?

Sounds like a certified personal trainer.

Quoted message said:

Lyle

<[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

can anyone recommend any resources for exercises to strengthen the back to prevent low back
pain? Thanks.

See illustrations and instructions at nismat.orglowback.htmlOpen ↗

See also the instructions at physical-therapy.org.ukexercises.htmOpen ↗

See also the book 'The Healthy Back Exercise Book : The Step-By-Step Guide to Achieving and
Maintaining at Healthy Back'; by Deborah Fielding Rn, Simon Fielding

Alternatively, try an aerobic rowing machine at low resistance for a few minutes. If it causes no
back pain by the following morning, then try it again for a few minutes longer the following day.
Keep on increasing the time by a few minutes until you get to the maximum amount of execrise that
you can tolerate without discomfort; not to exceed about 10 minutes every other day. Then do the
same for the resistance adjustment. That's enough for an average person who doesn't toil with heavy
manual labor at their job.

A Pilates machine could be a more versatile alternative to a rowing machine.

Lyle McDonald said:

Quoted message said:

He's frequently wrong, but never in doubt. 3% body fat, and it's all between his ears.

What are you babbling about?

Sorry, dipshit. I mistook you for someone who can read.

x-no-archive: yes

Quoted message said:

can anyone recommend any resources for exercises to strengthen the back to prevent low back
pain? Thanks.

There are a number of things which you can do to prevent low back pain (some are exercises,
others complimentary).

#1: A stretching program - which emphasizes the low back, pelvic and
thigh musculature (anterior and posterior).

#2: Abdominal strengthening - with crunches being the preferred
exercise due to their relative safety and excellent results (if done properly).

#3: Cardio training - (with a focus on low-impact). My opinion is
that swimming is THE best.

#4: Proprioception training - using a therapy ball. (Note:
proprioception is your 6th sense..and how your body knows where it is in space.) Quite often, low
back pain is due to problems with proprioceptive/postural muscles in the 5th muscle layer - called
the multifidus muscles. Using a therapy ball can help you gain control of the muscles of
proprioception, and will prevent and/or eliminate back pain.

#5: Chiropractic adjustments - as is used regularly by most of the
world's top athletes (Olympics, NFL, PGA, NBA, NHL, etc..).

Low back pain is very difficult to diagnose. And it can be tough to treat. In my opinion, no
one approach is going to fix everybody. So my method is a multi-pronged attack. With my own
patients, they get adjusted, do stretches, and lots of strengthening and conditioning
exercises. With this combined approach, I've got about a 97% success rate.

If you have any specific questions, please feel free to e-mail me: c1sublux AT hotmail.com.

Good luck,

Dr. Smith