Building A Better Back

Gary Seelhorst

There is a saying in the field of sports medicine that states that strong, flexible muscles are the best prevention against most types of injury. This saying becomes increasingly validated when referring to the back. An exercise regimen focused on strengthening the muscles that sustain the back is a sound step you can take for thwarting lower back problems.

An immense percentage of back pain sufferers can fault their discomfort on the weakness of their muscles, researchers say. In one particular study, less than 20% of a group of low-back-pain patients showed suggestions of anatomical asymmetry or actual pathology. But when the entire group of over 2500 was administered six standard examinations to survey the strength and flexibility of the muscles that support the lower back, over 80% of them failed at least one examination. In a different study of 174 patients making marked improvements in the same examinations, 88% recounted less lower back pain with these muscular modifications.

Independent studies have also shown that backs that have been hurt or weakened have been able to regain their strength and flexibility when executing appropriate exercises. A study involving over 10,000 men and women registered for a program to alleviate lower back pain at a particular health club. Performing the exercises at home as well as the club, these people participated in daily regimens including strengthening, relaxation and flexibility techniques for six weeks. 80% of the participants reported that their back pain had been relieved by the end of the six weeks. Of the +/-600 participants who had undergone back surgery but still complained of back pain, the ones who exercised every day for over an hour and a half felt more significant improvement than the participants who had worked out less often.

There are four main muscles groups wherein strengthening must be emphasized . The abdominals, latissimus dorsi, and the obliques support the torso, along with the erector spinae (AKA back extensors) which run the length of the spine and connect to and provide support to the spine. The quadriceps (AKA thigh muscle) stabilize the pelvis.

The abdominals, however, are a most essential back support. They operate like rubber bands which connect your upper and lower body and convey force between them. When well trained, these muscles produce the analog of a muscular surrounding that preserves the internal organs and holds the lower back from hyperextending into the swayback position. Certain cardiovascular and weight training techniques can fall short of sufficiently training the abdominals. Previous studies have shown that even Olympic athletes sometimes cannot perform more than one bent-knee sit-up.

Feeble abdominal muscles can act as a double-edged sword for the back.

Not only do weak abdominals fail to provide ample support but, because they fail to resist the pull of the body’s weight on the spine, they could produce back strain. The spinal muscles are forced to carry most of the weight when in fact they are not designed to do so. Properly performed abdominal exercises will help to lessen this overload on the spine.

Well conditioned back extensors can cushion much of the pressure of everyday movement such as leaning forward. Yet, these muscles tend to be abused in people who suffer perpetual back problems. The feeble insubstantial torso support via the weak abdominals are usually offset by the extensors. Likewise, the back extensors are commonly used for lifting - a purpose more reasonably suited to the quadriceps. These demands can put undue pressure on the extensors, make them more susceptible to sprain. This can result in painful backaches.

The quadriceps, among the largest and most powerful muscles, provide much of the momentum for running, jumping and all other forms of forward movement. When strategically utilized, they have the ability to alleviate the back of much of the burden of lifting heavy objects. You will be able to use your quadriceps more easily when they are properly strengthened.

Medical doctors caution that you should not start an exercise program if you are suffering violent or incapacitating back pain. The injury should have a chance to heal; exercise may aggravate the situation rather than relieving it. The consultation of a person trainer or fitness specialist can be very advantageous as these professionals will be able to supervise the exercises so that they are not performed inadequately. Be aware of how your back adapts itself to the exercise, and stop if you feel any pain.. Work slowly and smoothly, avoiding any ballistic, jerky movements. For the best results, perform ROM (range of movement) and stretching exercises daily, and strengthening exercises at least three times a week.