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<\/figure><\/div>\r\n\r\n\r\nLow back pain (LBP) is defined as localized pain or ache below the costal margin (lower edge of the chest) and above the gluteal folds (below the buttocks but above the thigh).\u00a0 Acute LBP is pain experienced between 6 and 12 weeks, and chronic LBP is pain experienced for greater than 12 weeks.\u00a0 Low back pain is the leading cause of disability worldwide and costs the United States over a $100 billion annually in health care costs and lost productivity.\u00a0 Although diagnosing the cause of LBP is outside the scope of practice for a Medical Fitness professional, once a client is cleared for exercise, basic movements that correct faulty motor patterns and increase muscular endurance should be suggested.\u00a0\u00a0<\/p>\r\n\r\n\r\n\r\n
1. Corrective, therapeutic, and perfect-motion motor-patterns exercise as determined by the initial assessment<\/strong><\/p>\r\n\r\n\r\n\r\n 2. Build whole-body and joint stability (mobility at some joints such as the hips and stability through the lumbar\/core region)<\/strong><\/p>\r\n\r\n\r\n\r\n 3. Increase endurance<\/strong><\/p>\r\n\r\n\r\n\r\n Although this is a plan to alleviate LBP, the simple concept of back to basics is something we all know, but often neglect. Regardless of the injury, disease, or dysfunction, getting back to basic mobility and stability exercises is the only way to start progressing again. Additionally, basic movements should be revisited often to avoid future lifting injuries. The table below provides some examples of exercises that can help increase core strength, as well as alleviate and reduce to risk of LBP.<\/p>\r\n\r\n\r\n\r\n Information from this article was pulled from the Foundations of Medical Fitness<\/a> 20-hour online course. Enroll now to expand your skills and reach a market that needs you! You’ll receive a certificate of specialization as a Medical Fitness Specialist<\/em> upon completion.<\/p>\r\n <\/p>\r\n\r\n\r\n\r\n\r\n\r\n
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\r\n EXAMPLE EXERCISES FOR LOW BACK PAIN<\/em><\/strong><\/td>\r\n<\/tr>\r\n \r\n Corrective and Therapeutic<\/td>\r\n Whole body \u2013 joint stability<\/td>\r\n Endurance<\/td>\r\n Strength<\/td>\r\n Power<\/td>\r\n Avoid (until appropriately progressed)<\/td>\r\n<\/tr>\r\n \r\n -Abdominal bracing
-Wall roll
-Floor roll
-Glute bridges
-Clamshell
-Single leg squat matrix
-Low-load cardiovascular exercise such as walking<\/td>\r\n-Cat-camel stretch
-Modified curl up
-Opposite arm\/leg raise and Dead bug
-Quadruped bird-dog
-Side bridge\/ modified
plank
-Rolling bridge
-Push-ups\u00a0(Modified,
Staggered hands,
Unstable surface)
-Body rows<\/td>\r\n-Start with 0-10 second isometrics.
-Increase the number of reps not the length of the isometric hold.
-A pyramid pattern can provide ample repetitions as well as ample rest.<\/td>\r\n-Focus on ADLs
-Unilateral farmers walk
-Lateral cable hold-press<\/td>\r\n-Plyometrics\u00a0
-Medicine ball slams
-Whirling m\/b to slams
-Medicine ball catch<\/td>\r\n-Heavy lifting
-Prolonged sitting
-Twisting movements\u00a0<\/td>\r\n<\/tr>\r\n\r\n McGill, 2010, Solomon, 2015<\/em><\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/figure>\r\n\r\n\r\n\r\n\r\n\r\n Education for Fit Pros<\/strong><\/h4>\r\n\r\n\r\n\r\n
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