Monday, June 3, 2013

Don't Let Low Back Pain Sideline Your Workouts!


Low back pain (LBP) is one of the most common musculoskeletal injuries active Americans face today.  It is the number one work related disability in those under the age of 40.  It is also the third most prevalent orthopedic problem affecting those who exercise.  This can lead to extended time out of the gym which can have a big impact in your ability to reach your fitness goals. 

What do we know about low back pain?
Current research indicates that 80 percent of the population suffers from one form or another of LBP.  Of those, 65-85 percent have had a recurrence of LBP within two years of the initial episode.  The implication is that either our understanding of the complexity of the system is not well understood or that we are not educating patients well enough in prevention types of programs.  Currently, LBP accounts for 14.3 percent of new patient visits to their primary care physician and is considered the second to fifth most common reason for someone to seek medical attention. 

Training for Prevention
When training to prevent LBP, there are several things to keep in mind.

  1. Stability is complex.  Stability of the spine and prevention of LBP depends on the interaction of more than 30 muscles.  It affects the entire system, from your feet to your core.  Weakness in one link can result in misalignment of the system and add to wear and tear of the spine.
  2. Balance plays a critical role in stability of the spine.  Current research shows that those who lack stability or balance during dynamic balance activities are more likely to suffer from LBP than those who are more stable.  This is especially more prevalent in those who are participating in athletic activities.  In our research study, we looked at more than 400 athletes and found a high correlation with lack of balance with an increased incidence of low back pain.
  3. Pain results in weakness.  Research show that pain results in a 25 percent decrease in strength of muscles important to stability of the spine (multifidus).  This same study show that if you do not strengthen this muscle, it does not return to it’s previous level of strength.  So, you have to strengthen your back to keep it strong, not just when you are having pain.
Remember, proper core stabilization is an essential part of preventing LBP. 

Don’t let low back pain sideline your workout! Working with your certified instructor or personal trainer, you should be able to develop a program that keeps you in the game. 

About the author: Trent Nessler, P.T., D.P.T., M.P.T., is a physical therapist and CEO/Founder of Accelerated Conditioning and Learning. He is the researcher and developer of the Dynamic Movement Assessment™, author of the textbook Dynamic Movement Assessment: Enhance Performance and Prevent Injury, and associate editor for International Journal of Athletic Therapy & Training.

References:

  1. Deyo, RA.  Practice variations, treatment fads, rising disability: Do we need a new clinical research paradign?  Spine 1993; 18: 2153-2162.
  2. DeRosa, CP; Porterfield, JA.  Mechanical Low Back Pain: Functional Anatomy and Treatment Perspectives.  Saunders. 1993.
  3. Frymoyer, JW.  An overview of the incidence and cost of low back pain.  Orthopedic Clinics of NA 1991; 22:262-271.
  4. Frymoyer, JW.  Epidemiological studies of low back pain.  Spine 1980; 14: 419.
  5. Hides, Julie A. PhD; Richardson, Carolyn A. PhD; Jull, Gwendolen A. MPhty. Multifidus Muscle Recovery Is Not Automatic After Resolution of Acute, First-Episode Low Back Pain. Spine. 21(23):2763-2769,1996
  6. Leetun, D. T., Ireland, M. L., Willson, J. D., Ballantyne, B. T., and Davis, I. M.: Core stability measures as risk factors for lower extremity injury in athletes. Med. Sci. Sports Exerc. 36:926-934, 2004. 
  7. Zazulack, B; Hewett, T; Reeves, P; Goldberg, B; Cholewicki, J.  The Effects of Core Proprioception on Knee Injury : A Prospective Biomechanical-Epidemiologic Study.  Am J Sports Med; 35:368-373.
  8. Zazulak, B, et al.  Deficits in Neuromuscular Control of the Trunk Predict Knee Injury Risk:  A Prospective Biomechanical-Epidemiological Study. American Journal of Sports Med, Vol 35, No.7, 2007

2 comments:

  1. Are you looking for the best ortho centre in India which can help you to get rid of the problem of Back Pain? If yes then visit Kalyan Hospital which is one of the leading ortho centres in India.

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  2. There was a time in my youth when I felt immortal.

    I was strong. Healthy. Full of life.

    Maybe like you, I felt like I could conquer the world.

    Every day I'd wake up, bursting with energy. Feeling unstoppable.

    I'd go out and exercise full out. Or put in a long day at work. Or go on a weekend adventure with friends to the mountains.

    And at the end of the day? I'd still feel REALLY good.

    Tired, but in a good, relaxing, "hit the sack" kinda way.

    Until one day, it happened.

    I was getting out of the car and for some reason, I twisted my back.

    It immediately seized up. Hunched over with hand on my hip, my muscles spasmed as if to protect it.

    The pain was sharp. Deep. Crippling.

    That was a day I'll never forget. That was the day I realized... I was human.

    Getting out of the car was something I'd done a thousand times before. Why did it happen THAT day, I wondered?

    I've replayed it a thousand times in my head, but I'll never know.

    What I do know is that day set off a chain reaction of events.

    Over the years, more unexpected bouts of pain. Days and even weeks off work.

    Make-you-feel-like-a-zombie pain pills.

    Physical therapy. Alternative therapy. Chiropractic.

    Days of "bed rest" watching Jerry Springer.

    Oh, I hated that term "bed rest." It's so not me.

    Ever since that fateful day, every so often out of the blue, I'll tweak my back again and relive that fateful day as well as the weeks afterward, nursing it back to health.

    Until recently.

    While I was experiencing my most recent painful bout, one of my business partners took pity and shared with me a wonderful natural method that not only relieves back pain in less than 20 minutes, but there's a strong likelihood you'll never have to deal with it again.

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    After wasting thousands of dollars on useless remedies, days and weeks off work, I was FINALLY FREE from pain.

    I'll be honest. As I've grown older, my experience with back pain has humbled me. When I look at it the right way, maybe it WAS a good thing, because I no longer take my health and body for granted.

    But the great thing is I'm back doing the things I love. Without giving second thought to whether my back will "go out." With this unique method, it's been months since I've experienced even the smallest inkling of pain...

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    All I can say I wish I'd know about this method sooner. But I thank my lucky stars I found it when I did.

    To your health,

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