Low back pain is a common problem which is estimated to afflict 80% of adults at some time in their lives. This impairment is most prevalent in the 45 to 64 year old age group. Acute back pain recovery can take from 3 to 6 weeks. Unfortunately, once a back injury occurs, a person is four times more likely to re-injure it. Some of the most common factors of low back pain are poor body mechanics, how a person sits, stands, walks, sleeps, lifts and exercises, as well as performing activities of daily living. Postural imbalances that contribute to low back pain are excessive lordosis (which may be triggered by obesity, pregnancy, weak abdominal muscles, and poor body awareness) and excessive kyphosis (which is characterized by an increased thoracic curve, abducted scapulae, and often an accompanying forward head. These imbalances are the result of muscles that are too tight and/or too weak.

Why is the back so easily injured? The spinal column consists of 33 vertebrae stacked upon each other, of which 26 are movable. Each vertebrae has an opening through which the spinal cord passes and several protrusions, or processes. There are two articulations between the vertebral bodies (and disks), and between the facet joints. Disks act as shock absorbers and permit compression and movement in several directions. The major muscles that support the spine are the rectus abdominis and obliques, transverse abdominis, and erector spinae. If these muscles are weak or inflexible, the spine is pulled in an unnatural direction, usually resulting in pain.

You should see your doctor before you start an exercise treatment for low back pain. Doing nothing for your back is the worst treatment, however during an acute attack, exercise should be avoided until the pain becomes manageable. In his book Back Works, Timothy J.D.O. says exercise is the only accurate response to alleviate back pain.

My program for low back pain addresses all aspects that contribute to low back pain. I will test you for all postural deviations including lordosis and kyphosis, as well as flexibility and abdominal strength. We will discuss when and how the pain occurs and try to concentrate on the factor that causes it. For example, if a large stomach is the problem, then losing weight through diet and exercise can solve the problem. Sessions for low back pain include stretches to improve flexibility for the muscles involved in the movement of the spine, and specific exercises to strengthen those muscles. These sessions initially should be performed at lease twice a week, although 3 times a week is preferable. Sessions can be conducted in the comfort of your apartment or office. The length of each session is from 45 to 60 minutes. There is absolutely no need to enroll in a gym for this type of training, and if necessary I will provide the equipment. If you wish, you may combine low back pain exercises with regular training as long as your physical condition allows it. However, before we incorporate the low back pain exercises into your regular training regimen, you will be required to submit a completed physician's clearance form, which I will provide to you.