Lower back pain is one of the most common maladies we treat. Unfortunately, alleviating pain isn’t a simple process. Since many sources of lower back pain are systemic and chronic, there are rarely quick and simple fixes to a patient’s problem. Try these three exercises to strengthen your lower back and protect it from further pain.

1. Bird Dog Exercise

A classic yoga pose, this exercise performed 10-12 times per leg for 5 seconds each can strengthen your core muscles and support your spinal column, reducing the amount of stress placed on your lower back. It can also help you learn proper form for other exercises, as it encourages your body to stabilize the lower back during movements of the arms and legs. Be sure to prevent your lower back from sagging during exercise, though.

2. Wall Sits

Press your back gently against a smooth-textured wall surface and gradually slide down until your knees are slightly bent. Do this 10-12 times, holding in the sitting position for 10 seconds each. Use a stool or exercise ball for support if you feel you might fall or can’t support your full weight while your knees are bent. This exercise keeps your back completely straight and helps strengthen your hamstrings, glutes, and abdominal muscles – all essential for good lower back support.

3. Partial Deadlifts

This exercise is great for strengthening your lower back muscles, but if you suffer from chronic lower back pain, you should begin this exercise using a minimal amount of weight (we’d recommend only the bar until you feel comfortable with the necessary form). Using a bar and lower back supports, place your feet shoulder-width apart and keep your toes straight. Squat and lift the bar from the floor, keeping your back arched and your feet stationary. Lift gradually until the bar is at arms length against your legs, then arch your back in a partial squat, lowering the bar beneath your knees and holding your knees at a 45-90-degree angle. Do this 10-12 times, holding for 10 seconds at a time. Note: this exercise can also be performed with dumb bells, but we’d recommend doing it in front of a mirror or with a partner to ensure proper form.

Possible Sources of Lower Back Pain

– Sprains

– Strains

– Herniated, ruptured, or degenerating discs

– Sciatica

– Radiculopathy

– Traumatic injury

– Spinal Stenosis

– Spondylolisthesis

– Skeletal abnormalities

– Muscular imbalances

Of course, be sure to speak with your doctor or physical therapist before attempting a long-term exercise rehabilitation regiment. Depending on the cause of your lower back pain, some exercises may do you more harm than good. Low impact and aerobic exercises typically lead to fewer complications and don’t tend to aggravate symptoms as much as weight-bearing exercises, so ramping up your routine from there can be a good place to start until you speak with your physician.

If you’re struggling with chronic lower back pain and are feeling limited in your day-to-day activities, contact Velo Sports Rehab to make an appointment with one of our experienced sports medicine professionals and get started on the path to pain-free movement today.

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Repetitive Strain Injury (RSI) and its associated terms refer to conditions that come with repetitive tasks, forceful physical exertion, or sustained awkward body positions. Conditions under the RSI umbrella include tendonitis, carpal tunnel, golfer’s elbow, trigger finger, and radial tunnel syndrome among others. Most commonly, RSI-related issues present themselves in a patient’s wrists, hands, and arms. While the effects are clear, there are some facts about RSI you should know before you begin treatment.

1. Repetitive Strain Injuries Are Commonly Work-Related

Depending on your benefits package, you may be entitled to insurance coverage to treat work-related repetitive stress injuries. Some employers provide body alignment and ergonomic support through their HR department that can help you correct your body posture while at your desk.

2. There are Two Types of RSI

Type 1 RSI relates to a swelling of muscles or tendons, including: carpal tunnel syndrome, tendonitis, and tenosynovitis.

Type 2 RSI corresponds with a feeling of pain without any signs of inflammation or swelling in the affected area. This is also called non-specific pain syndrome.

3. Loss of Sensation or Strength Are Also Signs of Trouble

Overuse injuries sometimes don’t present themselves in a painful fashion. The loss of feeling or strength in extremities is common, but could spell trouble as problems persist, potentially leading to strength issues further up your arms and into your shoulders and neck.

4. Preventing RSI Problems is Easier Than You Think

Taking a few steps every day to prevent RSI problems can be easily incorporated into any busy lifestyle. Simply adjusting the height of your chair, moving the angle of your keyboard to prevent wrist discomfort, and ensuring that your posture is healthy can go a long way to preventing future problems. Be sure to take periodic breaks throughout the day to walk around and stretch your muscles or issues may persist.

5. Various Treatments Are Available

While diagnosing RSI is difficult, a Functional Movement System test can detect weaknesses and limitations in a patient’s body. When linked to a specific task (such as typing), a physician can connect the dots and help prescribe treatments to reduce the existing pain levels. Active Release Technique (ART), Graston Therapy, and deep tissue massage therapy can help break down scar tissue that may have developed as a result of a RSI.

If you suffer from the symptoms of a Repetitive Strain Injury or need guidance recovering from an athletic injury, Velo Sports Rehab can help. We treat patients at every level of physical wellness and help them lead more comfortable, healthy lives. Contact us today to schedule an appointment or give us a call at 425-590-9208.

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