Exercises for strengthening the lower back

[DDL]

For th past 2 days, I have experienced lower back pain, where I find it dificult to get out of the car, and feel pain whenever I apply the brakes. Once I am up and walking, I am fine.

Usually this will go away, but I am wondering if there are any exercises which will strengthen my lower back? For the past week or two, I have been keeping my pivot center steady as I rotate around my spine. I used to slide a lot, so I am guessing my body isn't used to the tighter turns.

Thank YOu

[loubert]

DDL,

Non-professional opinion:

As someone who was in a similar situation a few months ago, my first piece of advice: don't ignore what your body is telling you. Take it easy until you make sure you have healed sufficiently. I was having pain like you described. I kept lifting my kids and playing golf. Unfortunately, the end result was a badly herniated disk and emergency back surgery.

Vickie can give more complete details, but from my recent adventures in physical therapy, the key to taking care of your back is to avoid stressing it in the first place. Rather than making your back so strong that it can take any load*, the goal is to strengthen your "core" muscles (most notably the abs) and learn proper body mechanics so the load is carried in more suitable places.

Lou

*virtually impossible given the force that we are able to place on our backs

[Vickie]

Great news, As loubert is suggesting you can still get control of your back performance as a factor of your golf swing. Truly you could get into trouble with inappropriate twists but if you are using The Golfing Machine protocol you eliminate most if not all of the potential for injury. But alas, we are still human and carry our bad habit along with us. In the mean time the fact is proper tension around your hips and torso are critical to remain healthy. So, yes there are exercises that will not only help strengthen your back but also create a better foundation for 'everything you do.

If you look at lagster's thread you will see a list of exercises I suggest when I haven't seen a client in person. These exercises provide a basis for you to begin your training. No matter your other exercise habits, these strength and stretching combinations get you started to take your 'core' health as far as you like.

If you can't pull these up just pm me nad I'll send them right over to you.

I alwasy recommend at least two weeks with these exercises, really trying to get them correct and progressing and then refining the progress, making something closer to a self-diagnosis of you lifestyle contributions. For example, do you keep a wallet in your hip pocket? Take it out and see an improvement generally within 48 hours.

Don't get confused about strengthening your body. Your muscles perform two basic functions, they shorten/contract for power and lengthen for balance and stability. You simply can't have a truly sound back without both of these functions being trained.

Start here and let me know how it's progressing. I have much more to offer as you progress.

Vik

[Physioguy]

In my experience, many people with low back pain ironically have very strong and tight low back extensors. Why? Because they tend to do everything with their backs (particularly lifting).

This overuse of the back often is combined with tightness of the hip and thigh musculature, and weakness of the leg muscles, particularly the glutes, which should normally be our most powerful muscles.

Some advise - learn some basic hip and thigh stretches. Common ares of tightness include the hamstrings, hip flexors and quads. With regard to golf, many people lack the ability to rotate through the hips, particularly internal rotation. Now, if your hips can't rotate, where do you think a lot of the torque with the golf swing will take place?

Avoid exercises which will cause excessive compression at the spine. Unfortunately, this includes many exercises which are commonly prescribed for the back, such as prone extension (i.e. superman), resisted back extension, hyperextension bench, etc.

Hope this helps. Of course, you should discuss with a health professional for advice specific to your condition.

[Vickie]

Hi DDL,

I just have to chime in one more time about the low back issue. There are so many precursors to low back pain that I would really like to have more description of the pain. Is it constant until it suddenly stops?(chronic) is it sharp and specific to one spot?(acute) does it spread out over the whole low back area? does it move into the top of your buttocks? are your shoulders rounded? How long is your drive off the tee? are you a swinger or a hitter? did you have fatigue even before you changed your 'pivot center'? why do you think your back is weak and not just stiff?

I love that you recognize that the new movement might just require some new muscle adaptation. Like Physioguy I find that strengthening the gluteal muscles (primarily the medial glutes Also, hhealthy are your ankles? Strangely the change could be complicating your back due to the way your foot action accomodates your hip and pivot changes.


Let's banter a little more about this. It has been a few weekss now. Any changes? Vickie

[DDL]

Vickie:

Thank you for your info and followups. My back pain went away, most like ly because in the past 2 months, I had only been able to get to the range only one time. I was essentially living in my dad's hospital room for a month during his final days battling terminal cancer, and then there were the funeral arrangements, burial, etc. Could be the pain was psychosomatic. Will be a long time before I will be hitting golf balls a on a frequent enough basis for my back pain to return to give me more specific information. For now I will just read and absorb.

[Vickie]

So sorry to hear about your Dad. It's always too early to loose someone you love to cancer. And you could be right. The positions of caregiving and the anxiety of the hospital/hospice environment will leave your own body somewhat worse for the wear. Let me know, as you resume your life flow, if I can contribute. The healing is a life long. There are blessingings in the process. Vickie