Questions as to what causes spinal discomfort, how should the connected muscles be stretched and what exercises alleviate the problem are answered.
Low back pain is a serious problem that can have high disability and medical costs. Correcting posture can relieve low back injury and stress.
Computer Work Causes Posture Problems
Many people spend their days sitting in front of a computer. This causes posture problems around the waist, shoulder and neck areas.
When the hip is bent at a 90-degree angle for an extended period of time, the hip flexor muscle (that connects the abdominal muscles to the legs) becomes tight. The gluteus muscles behind it stretch. This stretch without the need for core stability causes the gluteus muscles to become weak.
Desks have a computer monitor and keyboard. One must “hunch over” in order to type on the keyboard. This body position causes the pectoral muscles of the chest to become tight. The muscles of the upper back, like the gluteus muscles, stretch and become weak.
Co-ordination Exercises Relieve Back Pain
Without exercise to counteract this body position, the body will become “stuck” in the position with hunched-over shoulders and a slight backwards tilt of the hips. Bad posture will cause non-specific low back pain. It can also lead to core weakness and eventually serious injury.
Studies have shown that co-ordination exercises relieve chronic low back pain more than massage. In the Dettner study (1), patients sat on top of a stability ball for 7 minutes twice a week. The patients were ordered to balance themselves without help from the feet or hands. Each treatment session consisted of 7 one-minute periods with 30 seconds of rest between sets. This treatment was used for 4 weeks. The patients claimed a decrease of disability at weeks 2 and 4.
Endurance Exercises Train Core Muscles
A study by McGill (2) claimed that the best way to train the core muscles is by increasing endurance versus strength training. Exercises performed in rehabilitation environments were the “cat-camel” movement, floor bridges, the “bird-dog” exercise and different types of crunches.
The “cat-camel” movement is performed on hands and knees. Suck in belly button and arch the back like a scared cat. Then push the middle of the back down while lifting head and posterior.
Floor bridges are performed lying face-up on the floor. The heels of the feet should be about six inches away from the posterior with knees bent. Push off heels and squeeze gluteus muscles to elevate hips off the floor.
The “bird-dog” exercise is also performed on hands and knees. This time, extend one arm forward and the opposite leg backwards. Keep back straight and abdominal muscles tight.
These three movements, combined with crunches, build co-ordination within the core muscles. They also produce muscular endurance and increase gluteus muscle strength.
When to Implement Strength Training
Strength training can be gradually implemented as the low back pain decreases. Patients should perform strength-training movements that squeeze the shoulder blades together. This will improve upper back posture.
Lastly, the tight muscles of the hip flexor and pectorals must be stretched. Lying on the side and bringing the heel of the top leg to the buttocks stretches the hip flexors. Pull back on the ankle until a stretch is felt.
The pectoral stretch can be performed against a wall or in a doorway. Place an arm against a solid surface, like a wall. Twist the body away from the arm until a stretch is felt between the shoulder and chest.
Therapy and post-rehabilitation programs use these exercises often. While arthritis and other problems may continue to cause discomfort, the pain can be relieved by having good posture and flexibility. For more information on this subject, read Low Back Injuries.
Sources:
- Treatment of chronic low back pain by co-ordination training: a randomized, controlled pilot study. Dettner, Joakim, Elmfeldt, Dag, Svardsudd, Kurt. Department of Public Health and Caring Sciences, Family Medicine, Uppsala University, Uppsala, Sweden.
- McGill, S. M. (2001). Low Back Stability: From Formal Description to Issues for Performance and Rehabilitation. Exercise and Sport Science Reviews. 29, 26-31.
- Kravitz, L. (2001) Low-Back stability training, IDEA Personal Trainer, 12(9), 17-18.
