From your training program to your weekend hobbies, low back pain can take you out of the game with its nagging and unexpected emergence. The complexity of your kinetic chain can be daunting, which makes the search for a decisive cause seemingly impossible. Let’s be real—most guys are more concerned with being proactive rather than reactive. You are likely focused on ways in which you can prevent and reduce the threat of low back pain.
For those who experience low back pain, studies show most adult men have, it can be an incredibly confusing and equally disheartening problem. You’re in great physical condition and seemingly out of nowhere emerges a stabbing pain when you rise from bed. Why is this? If you didn’t have an acute injury, some primary causes of low back pain include; bulging or ruptured disks, muscle or ligament strains, spinal arthritis, and unknown spinal curvature. Your daily movements or lack thereof, such as repetitive torsion and sitting for extended periods of time, may also play a role. With thousands of recorded causes and diagnoses, how much can you really do to prevent this adverse and random occurrence?
Certain muscles and movement patterns undeniably affect the integrity and overall health of your lower back. Engage these factors and unlock your full potential by championing these three proven back pain exercises.
Figure-4 Bridging
- Beginning flat on your back, place the outside of your ankle on the other leg’s knee (in effect: cross your legs)
- Pushing through the heel of your foot planted on the chosen surface, engage the Glutes and complete a standard “bridge”
- Slowly descend from the bridge position to elicit a stretch in the lateral hip rotators, notably the Piriformis muscle
Why: While the pain site is the lower back, a fundamental prevention site lies near and below—the “Glutes”. Comprised of major muscles like the Gluteus Maximus, this is one pivotal area that helps both the hips and back support your entire body weight. It also feels good to stretch your Piriformis muscle in the descent, a muscle that is linked to some low back ailments.
Stability Ball Roll Ups
- Beginning flat on your back, place both heels of the feet on top of a stability (or “Swiss”) ball
- Once positioned, move to a straight leg bridge position with the legs and Glutes elevated
- From this straight leg bridge position, slowly roll the ball in towards your body, curling the legs and engaging a large portion of the posterior chain—the Hamstrings
- Slowly return to starting position and maintain the straight leg bridge for optimal tension
Why: Like the afore-mentioned explanation, the pain site and site of prevention management are different. Again within the posterior chain, the Hamstrings are the movers here. Proportionally-strong Hamstrings will help maintain a stable, aligned foundation and posture.
Loaded Carries or Farmer’s Walks
- Holding weights in each hand (i.e. dumbbells, plates, hex-bars), stand upright with your chest out, shoulders back, anterior core engaged, and arms flexed
- Once in this starting position, simply walk your chosen distance, moving forward with proper posture and a controlled stride.
Why: When first-timers see someone doing a loaded carry or farmer’s walk, they usually think to themselves, “what could that possibly be working?” It is only once you have performed this exercise yourself that you truly realize its overarching benefit. A properly executed loaded carry works nearly every major muscle group, especially the core muscles that branch to and from the low back region. Simple in nature yet profound in effectiveness, international fitness legends such as Dan John, consider the ability to perform a loaded carry a critical starting point.
Remember to always check with your doctor to prevent any serious injury. Back pain can be a real nuisance and may indicate a serious medical condition. While you can’t bulletproof any body part, proactive steps like the afore-mentioned moves alongside frequent therapy techniques (foam rolling, etc.) should help you stay pain free!