By Dave Patania
Personal trainer
Question: I have a chronically bad lower back and am at the point where I want to stop exercising altogether because of the pain. I hope you have something really great to say in order to change my mind.
Answer: Lower back pain is one of the most common injuries for American adults. The lower back area is very susceptible to injury because of the various ways stress can be put on it through shock absorption, rotational stresses, bending forwards and backwards, weight-bearing activities and so on.
Even though the lower back area is prone to injury, this area, consisting of five lumbar vertebrae, numerous ligaments, discs and muscles, is very strong and resilient. The problem is that most injuries are a result of poor biomechanics (or techniques) over an extended period of time. I have had countless clients with bad lower backs, with a large majority of that pain caused by many years of improperly performed activities and techniques. I have seen some really bad cases and with time we worked through them and changed some habits, and I helped them maintain an active but safe lifestyle.
First, see your doctor and find out how bad the injury really is, get treatment, be diligent in rehabilitating it, then adhere to a lifelong maintenance program (such as icing your back down after exercise, warming up, cooling down and stretching). Most people get treatment but don't finish their rehab, nor do they adhere to recommended maintenance programs. Many times, it is these very same people who keep coming back to the doctor complaining that nothing is working for their back pain.
The final piece is to have a qualified trainer (versed in proper lifting techniques) design a program for you that will allow you to train yet avoid any additional injuries or pain. I see people in gyms doing lower back exercises that are absolutely unnecessary for what they are trying to accomplish. Unless you are training for very high-impact, contact sports or athletic events you need not do advanced lower back exercises.
If you use correct form/technique and body positioning during exercise and keep your abdominal muscles well-conditioned, you will greatly reduce the amount of stress on your lower back. Your lower back and abdominal muscles both work to keep your body in the upright position. If you keep them both well-conditioned, they will work together for a strong, injury free lower back. Combine your program with consistent stretching, nutritious foods and lots of water and you can still enjoy an active lifestyle.
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Contact personal trainer Dave Patania by e-mail: davpatania@aol.com
