Encouraging Health and Happiness

Experiencing Lower Back Pain?

Screen Shot 2014-06-02 at 1.26.01 PMIf you are experiencing lower back pain you’re not alone. It’s the leading cause of sick days taken in the workplace and the most common injury treated by physical therapists.

Low back pain can be the result of many different root causes. Pain can be triggered by some combination of overuse, muscle strain, and/ or injuries to the muscles, ligaments, and discs that support the spine. If not addressed, minor issues can lead to an overall imbalance of the spine.  Muscular imbalances can lead to serious malformity in gait (walking) patterns that further lead to tension or injury.

Don’t wait, seek a professional diagnosis!

Since low back pain can be caused by injury to various structures in the spine and its supporting structures, it is important to consult your physician if pain lasts more than 1-2 weeks. Your physician can provide a diagnosis and explain what structure is injured so that your physical therapist or personal trainer can guide you as to which exercises are appropriate for your specific injury.

Low back exercises and work on flexibility can be the best treatment options for almost all types of back problems as it will likely help restore balance with the spine.

How do I reduce pain and prevent the problem from happening again?

First, it’s critical to understand that your body is made of a lower half and upper half that’s connected and supported by your “core.” Your core is comprised of many different muscle groups which surround the spine. These groups can be further separated into anterior and posterior regions.

Second, it’s important to stretch your posterior chain muscle groups which include the Gluteus Muscles, Erector Spinae, Multifidus, Quadratus Lumborum, External Rotators, and Hamstrings. When stretching, use caution. Stretches should be pain free. If for some reason you experience additional pain or discomfort, discontinue and seek a professional’s advice.

Finally, strengthen and stretch your anterior core muscles and abdominal wall. The anterior muscle groups are comprised of the Hip Flexors, Internal Rotators, Transverse Abdominus, Rectus Abdominus, and Internal and External Obliques.

Become familiar with your experienced and knowledgeable training staff.

Contact your personal training staff at any of our facilities for a free detailed list of stretches and core strengthening exercises I’ve put together for you.

It’s important to review the movements and understand how each muscle group works. Book a session today with one of our qualified personal trainers to have them demonstrate and monitor the exercises to make sure you’re doing them correctly.

Until next time, stay healthy and active!

Scott Jansen

Magnuson Athletic Club Fitness Manager and Trainer



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