Exercises for Low Back Dysfunction

I have been working as a Personal Trainer for over 15 years and the most common condition that I deal with is "low back pain". As someone that has suffered from back pain you learn quickly that some exercises are good for you, and some can actually hurt you. Some people need more stability while others may need more mobility. Because each individual has different needs, various assessment approaches can be utilized to aid in subsequent decisions for exercise design. This information is based on Dr. Stuart McGill’s work, world renowned low back researcher, “Low Back Disorders”. It is widely believed that stretching the back, and increasing the range of motion is beneficial, and reduces back problems – however the scientific evidence shows that, on average, those who have more range of motion in their backs have a greater risk of future troubles. Clearly there is a tradeoff between mobility and stability where the optimal balance is a very personal and individual variable. Indeed, the “stability/mobility balance” may shift during a progressive exercise program as symptoms resolve, or with advancing age, or as rehab/training objectives change. Another generally perceived goal of training the back is to increase strength, believing in the “no pain-no gain” philosophy. Strength has little association with low back health, in fact, many hurt their backs in an attempt to increase strength. Exercise programs intended to enhance strength may contain poorly chosen exercises such as sit-ups. Performing situps both replicates a potent injury mechanism (specifically posterior disc herniation) and results in high loads on the spine. On the other hand, muscle endurance, as opposed to strength, has been shown to be protective for future troubles. Further, for many, it is better to train for stability rather than stretching to increase range of motion. In my next blog I will present proven exercises that really work.

Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops www.gaiaadventures.com Kayak Rocky Point with Women June 9, 2012 (introduction to kayaking)