Preventing Back Pain with Exercise.
Last updated Thursday, February 10, 2005
Exercises to prevent back pain
The health of the low back depends on the muscular endurance of the
core muscles and correct movement patterns. The exercises described
here are recommended as prevention of low back pain. If low back pain
is already present, an evaluation by a physician or a physical
therapist is recommended.Neutral Spine A neutral spine is the natural inward arch of the low back. A neutral
spine distributes load equally throughout the low back. This
distribution of load helps to prevent injury and allows for efficient
movement (see figure 1).Abdominal bracing Abdominal bracing is the act of “stiffening” or “tightening” the
muscles of the midsection. An abdominal brace protects the spine by
forming a brace of muscles around the spine. This “stiffening” of the
core muscles should be used with all activities to protect the low back.Basic curl up Maintain a neutral spine and abdominal brace with the curl up. Keep
ears and shoulders in alignment. Curl up through the upper back, not
the neck. Hold for 2-5 seconds, repeat sets of 10 as able.
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Advanced curl ups Maintain a neutral spine and abdominal brace with the advanced curl
up. Moving the arms towards the head increases the weight placed
through the abdominal muscles. Keep ears and shoulders in alignment.
Curl up through the upper back, not the neck. Hold for 2-5 seconds,
repeat sets of 10 as able.
QuickTime movie
Basic side bridge Maintain a neutral spine and abdominal brace with the side bridge.
Lift both legs, hold 2-5 seconds, and repeat sets of 10 as able.
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Advanced side bridge Maintain a neutral spine and abdominal brace with the advance side
bridge. Lift the pelvis off the ground, hold 2-5 seconds, and repeat
sets of 10 as able.
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Basic bird dog exercise Maintain a neutral spine and abdominal brace with the bird dog
exercise. Lift one arm then the other. Hold for 2-5 seconds, repeat
sets of 10 as able.
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Advanced bird dog exercise Maintain a neutral spine and abdominal brace with the advanced bird
dog exercise. Lift one arm and the opposite leg, hold 2-5 seconds,
switch sides, and repeat. Perform sets of 10 as able.
QuickTime movie
Disclaimer
This resource has been provided by the University of Washington Department of Orthopaedics and Sports Medicine as general information only. This information may not apply to a specific patient. Additional information may be found at http://www.orthop.washington.edu or by contacting the UW Department of Orthopaedics and Sports Medicine.
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