10 Exercises to Help Prevent Lower Back Pain

10 Exercises to Help Prevent Lower Back Pain 80% percent of the population suffers from back pain at some point in their lives. Lower back pain affects millions of people each year, causing anything from mild to severe activity restrictions. Lower back pain (LBP) has a major economic impact in the United States, with total costs related to this condition exceeding $100 billion Over $100 Billion/Yr per year. Can Back Pain Be Prevented? Yes. The best things you can do to prevent back pain are: 1. Exercise often and keep your back muscles strong. Experts now appreciate the central role of exercise to build muscles that support the back. 2. Maintain a healthy weight or lose weight if you weigh too much. To have strong bones, you need to get enough calcium and vitamin D every day. 3. Try to stand up straight and avoid heavy lifting when you can. If you do lift something heavy, bend your legs and keep your back straight. Resistance Exercises Machine Hyperextension Perform exercises that immobilize the pelvis. This prevents hip extension and isolates the lower back muscles during movement. Basic Trunk Extensions Extension Holds Note: Hold for 10-15 seconds, then switch sides. Repeat 5-10 times. Abdominal Exercises Abdominal Curls (Bent-Knees) Select abdominal exercises that maximize activation of the abdominal muscles but mini- mize compression of the lower back (lumbar vertebrae) Abdominal Curls (Cross-Knees) Side Bridge Note: Hold for 10-15 seconds, then switch sides. Repeat 5-10 times. Stretching Exercises Pelvic Tilt The following stretching exercises are great for the lower back. They can also be used for warming-up prior to abdominal and lower back exercises or resistance training. Lie on your back.There should be a space between your lower back and the floor. Inhale. Then, press the small of your back against the floor and tighten your abdominal and buttocks muscles as you exhale. Do not push with your feet. Hold for 5-10 seconds. Then inhale and allow the spine to return to the starting position. Repeat 5-10 times. Knee-to-Chest Note: Hold for 15-20 seconds. Repeat 5-10 times. Trunk Flex Note: Hold for 15-20 seconds. Repeat 5-10 times. Cat and Camel Exercise Activity Recommendations Times per Week Sets Repititions 1 to 2 5 to 10 When Should I See a Doctor for Pain? You should see a doctor if you have: 1. Numbness or tingling 2. Severe pain that does not improve with rest 3. Pain after a fall or an injury 4. Pain plus any of these problems: trouble urinating, weakness, numbness in your legs, fever, weight loss when not on a diet. Note: Before beginning any workout, please consult your physician. Resource: National Institute of Arthritis and Muscoskeletal Diseases http://elitemensguide.com ШИ ШШГ