All Lower Back Pain Exercises are Not Created Equal!
If you search the internet right now, you’ll find a multitude of lower back pain exercises for eliminating back pain. Of course, you’ll also find everything from gadgets, magnets, and even some “magical” lotions, potions, and other miracle cures. With all the information, it’s hard to know what to do to get rid of your lower back pain.
My goal is not only to empower you to take control of your low back pain by giving you the tools and knowledge you need to get rid of your pain in the short term, but also to teach you how to prevent it from returning! Unlike a lot of so-called experts, I don’t want you to follow me blindly just because I recommend something. Instead, I want you to become an informed consumer by getting you to think critically. I also want you to know which lower back pain exercises research says you should do to take control of your lower back pain.
Now, let’s take a look at some of the traditional lower back pain exercises and then look at which exercises research says you should be doing.
Traditional Lower Back Pain Exercises
1. Williams Flexion Exercises – Developed in 1937, these exercises were designed to balance the muscle groups that exert unnecessary forces on the spine. This program has been used for decades in the management of back pain and includes exercises like:
a. The pelvic tilt – flattening your low back into the floor
b. Single knee to chest – pulling one knee up to your chest
c. Double knee to chest – pulling both knees up to your chest
d. Partial sit ups
e. Hamstring and hip flexor stretches
These exercises are helpful for some people, but a few of them can be harmful if you have a herniated disc, because of the increased pressure they put on the discs of the spine.
2. McKenzie Extension Exercises – Developed in the early ‘80s, this program was developed around the premise that putting the spine in an extended (backward bending) position is helpful in decreasing back pain. This program includes exercises like:
a. Prone lying – lying on your stomach
b. Prone lying on elbows – lying on your stomach while “propped up” on your elbows
c. Prone press ups – pushing your upper body off the floor as your hips remain on the floor
d. Gradual progression of extension exercises until you get to the standing position
I like the McKenzie protocol and use it often for patients with a disc bulge or herniation. However, since this is a relatively small percentage of the population, not all patients benefit from this program. And, this program can even be harmful if used for patients with hypermobility (“loose” joints) or spondylosis.
3. Aggressive Stretches for the Spine – I generally recommend stretching for the spine and lower extremities because flexibility is a good thing; however, there are also a number of stretches geared toward stretching the spine and back muscles that can be harmful depending on your diagnosis.
a. The cobra – lying on your stomach and pressing your upper body up while your hips stay on the floor.
b. The prayer stretch – sitting on your heels and reaching forward with your arms and upper body, flexing your spine.
c. The cat stretch – on your hands and knees, arching your spine up toward the sky.
Again, these stretches can be great, but they can also be harmful, depending on your diagnosis.
What Does Research Say About Lower Back Pain Exercises
Now that we’ve discussed a few popular lower back pain exercises, let’s take a look at what research says. Recent studies published in the journal Spine and on the University of California, School of Medicine’s web-site both point to lumbar stabilization exercises (and exercise in general) as the most effective method for treating back pain. In fact, the study published in Spine found those who continued a regular maintenance lumbar stability program after receiving outpatient rehabilitation for lower back pain had a very low percentage rate of their pain returning. On the other hand, those that did not participate in a regular exercise maintenance program had almost a 100% chance of reoccurring back pain.
To ensure you’re following an exercise program based on the most cutting-edge research, watch our back pain exercise videos. These will give you the knowledge on how to take control of your lower back pain today by following the lower back pain exercises medical studies have proven to be the most effective!