Low back pain is one of the most common injuries or ailments in both the workplace and the athletic world. The majority of low back pain will resolve on its own, but leaves the client or patient with approximately an 80% risk of re-injury.
Prevention is key when dealing with low back pain. The spine is a complex combination of bones, connective tissue, muscles, nerves, and blood vessels. Without proper strength, stability, and controlled mobility the spine is easily placed at risk for injury.
The term "core strength" is used frequently when referring to injury prevention or rehab for the low back. "Core" should refer to not just the abdominals, but also the musculature of the hip, shoulders, buttocks, and low back. One must also be careful in using the term "strength". "Strength" means the muscles ability to create movement and power. Along with strength, clients and patients also require stability (which is the ability of muscles to hold bones and joints in one position over an extended period of time) and controlled mobility (the ability of muscles to create, allow, control, and stop movements of bones and joints).
The Prevention of Lower Back Pain series will focus on developing strength, developing stability, and developing controlled mobility. The first set of programs (titled Beginner) are designed for beginning clients as well as clients with previous history of low back pain. The second set of programs (titled Advanced) are designed for higher level clients and athletes who do not have a history of low back pain.
Program 1 of 3 focuses on strengthening activities, 2 of 3 focuses on building stability, and 3 of 3 focuses on creating controlled mobility and functional movement patterns.
In program 1 of 3, perform the exercises as a circuit, completing one set of each exercise and then moving to the next. Repeat 3-4 times.