Active ChiroCare E-Zine - Vol II, 4
Low back pain is something so common, I'm almost sure you've had it at some point. In fact, about 25% of the population has had back pain in the last 3 months!
Low back pain is something so common, I'm almost sure you've had it at some point. In fact, about 25% of the population has had back pain in the last 3 months!
There are a couple different reasons why people have lower back pain in the first place.
First off, there could be a structural, underlying problem. This means that from a postural standpoint, there is a deviation from the normal and stable position the spine should be in.
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| Normal Low Back posture |
The only way to see if a person is structurally stable in their lower back is to take an x-ray film.
The BLACK line is where her spine should be, as well where her hips should be if they are level.
The RED line is where the person's spine and hips are actually positioned.
As you can see, this person is fairly aligned with where they should be in a structural sense.
Below is an example where a person's spinal structure is compromised, and is the source of their lower back pain. The RED line clearly shows how their spine and hips are off from the BLACK line, which is where their spine should be.
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| Abnormal Low Back posture |
So, let's say a person's low back posture is in the normal position and they still have low back pain - then what?
That's when we determine whether or not they have a functional or muscular weakness that is causing their low back pain. To do this, we utilize BStrong4Life technology to assess in various tests for functional weakness.
Once we determine a person's muscular weakness patterns, we give them specific exercises to do in the office or at home that help those muscle groups get stronger. One of the main groups of muscles we re-train are the Core Muscles.
The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. When they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support.
Here's a free tip: When these muscles are working the right way and are strong, they prevent and decrease the intensity of low back pain.
So how do you strengthen the Core? Here's some examples of Core Stability Exercises you can do at home. I'll be demonstrating them on the Power Plate.
Low Back Exercise Tip #1 - "Bird-Dog" Exercise
Instructions: Extend opposite arm and opposite leg. Keep your pelvis level (basically, so that you could balance a glass in the small of your back without it tipping). Suck in your stomach and tighten it. Hold for 5 seconds each side. Repeat on other side. Do each side 15 times.
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| Bird-Dog low back stability exercise |
Low Back Exercise Tip #2 - Front Plank
Instructions: Suck in your stomach and make it tight. Keep your back straight all the way from your shoulders to your feet. Start at 10 second holds. Each week, try and hold for an additional 5-10 seconds more than what you were doing previously, up to 1 minute.
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| Front plank core stability exercise |
Low Back Exercise Tip #3 - Side Plank
Instructions: Suck in your stomach and make it tight. Keep your back straight all the way from your shoulders to your feet. Start at 10 second holds. Each week, try and hold for an additional 5-10 seconds more than what you were doing previously, until you can reach 1 minute.
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| Side Plank |
ACTIVE Tour
If there's a family member, friend, or co-worker that has low back pain and you think they might be helped by chiropractic care, then please forward this on them. I'm also going to include below a video tour of our office at Active ChiroCare so they can see from the inside out what Active ChiroCare looks like! Enjoy!
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