Low back pain prevention: strengthen your core muscles with exercise

According to the American Pain Foundation, up to 30 percent of Americans experience decreased quality of life, physical functioning and depression associated with chronic back pain. The typical response to back pain is to simply relax and rest, but this is almost entirely opposite of what you should do to remedy the problem. Others think that the best idea is to get surgery because they believe it is a "cure-all" sure fire approach.

"A study led by Dr. Madigan, published in the February 2009 issue of The Journal of the American Academy of Orthopaedic Surgeons, found that 90 percent of patients with low back pain arising from degenerative disc disease... recover with the aid of conservative treatment or without any treatment at all within six to 12 weeks. However, the study concluded that the most effective treatment is a combination of physical therapy and nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil, Motrin)."

According to lead researcher Stanley J. Bigos, MD, University of Washington professor emeritus of orthopedic surgery and environmental health, "Strong and consistent evidence finds many popular prevention methods to fail while exercise has a significant impact, both in terms of preventing symptoms and reducing back pain-related work loss."

In older adults the deepest layers of muscle in the core that are meant to support, cushion, and protect the spine are often weak due to lack of exercise, poor posture, and habitual slumping. The importance of strength training in core muscles such as the transversus abdominus, multifidi, and erector spinalis' play a vital role in reducing back pain. Strengthening these muscles allows for more support and stabilization or the spine.

In a study published on Feb. 7, 2009 by the Journal of Strength and Conditioning Research, participants with chronic back pain took part in a 16-week resistance training program. They showed a 60 percent improvement in pain and function levels compared to a mere 12 percent improvement by those who took part in aerobic training (jogging, walking, elliptical machine, etc.)

Health News 15.6 (June 2009): p1(2)