back pain Options

[brooklyneast05]

does anyone have bad lower back pain? if so do you have any kind of tip or trick that helps it?


help a jc out

[Reidar]

Stop stretching so much. Spine flexibility should not be emphasized until the spine has stabilized and has undergone endurance and strength conditioning. There is little quantitative data to support the idea that a major emphasis on trunk flexibility will improve back health and lessen the risk of injury. In fact, research has shown that greater spine mobility has been associated with low back trouble.

Stability needs to come before flexibility. Tissue damage results in joint laxity, which stretching further encourages.

Stuart McGill, professor of spine biomechanics at the University of Waterloo, poses a lot of criticism for many physicians in advocating general stretching/exercise programs without taking into account the individual's specific circumstances. Take that as you will.

You should not do any movement that has an emphasis on back flexion after you wake up. Bed rest reduces the applied load (hydrostatic) below the disc osmotic pressure, resulting in a net inflow of fluid that leaves you susceptible to injury.

When you lift something, always keep your back in a tight arch.

You should never do sit-ups, which throw most of the torque directly onto your back.

Here are some sample stability (not flexibility) exercises:

click to enlarge

click to enlarge