下背痛运动和营养

jacky

Lower Back Pain Tuesday, February 17, 2009
by dotFIT experts

Nearly everyone experiences lower back pain at some point in his or her life.  It is the second most common neurological ailment in the United States asides from headaches.

Acute lower back pain is short in duration and lasts a few days to a few weeks.  This may be caused by trauma to the lower back, as by a sports injury or car accident.  The condition turns chronic when symptoms last more than three months.

Symptoms

• Muscle aches around area.
• Shooting or stabbing pain around area.
• Limited range of motion and/or flexibility.
• An inability to stand straight.
• Pain may radiate to other areas of the body.
  

Health conditions associated with lower back pain

• Bulging/protruding/herniated/ruptured disk
• Cauda equine syndrome
• Fibromyalgia
• Sciatica
• Skeletal irregularities
• Spinal degeneration
• Spondylitis
• Spinal stenosis
• Osteoporosis
  

For more information on these conditions, refer to The National Institute of Neurologic Disorders and Stroke website

Impact of exercise

• Promotes weight loss, which reduces strain on lower back.
• Strengthens core musculature, decreasing chance of injury and incidence of pain.
  

Exercise specifications
Studies show training the core (abdominals, lower back, and hips) can decrease pain in the low back area.
Some traditional core exercises (such as crunches and back extensions) should be avoided at first until the lumbo-pelvic-hip complex has been strengthened. If you subscribe to the dotFIT Me Program, you can create an exercise program to strengthen you core and lower back.


Stretching protocol
(illustrations coming soon)

• Single knee to chest
• Double knee to chest
• Sit & reach
• Double-leg stretch
• Mad cat
• Long body stretch
• Standing hip flexor
• Piriformis stretch
  

Nutrition
Excess belly fat can strain the lower back.  Aim to manage weight through proper diet.  If you subscribe to the dotFIT Me Program, please refer to your menu recommendations for more information.


Resources

“Low Back Pain” on The National Institute of Neurologic Disorders and Stroke website: www.ninds.nih.gov/disorders/backpain/detail_backpain.htm



References

Clark, Micheal A., Lucett, Scott C., and Rodney J. Corn.  2008.  NASM Essentials of Personal Fitness Training, 3rd ed.  Baltimore, MD, Philadelphia, PA:  Lippincott Williams & Wilkins.

Hides, J.A., Richardson, C.A., and G.A. Jull.  1996.  Multifidus muscle recovery is not automatic after resolution of acute, first-episode low back pain.  Spine.  21:  2763-2769.

Hides, J.A., Stokes, M.J., Saide, M., Jull, G.A., and D.H. Cooper.  1994.  Evidence of lumbar multifidus wasting ipsilateral to symptoms in subject with acute/subacute low back pain.  19:  165-177.

Hodges, P.W., and C.A. Richardson.  1998.  Delayed postural contraction of transversus abdominis in low back pain associated with movement of the lower limb.  J. Spinal Disord.  11:46-56.

Hungerford, B., Gilleard, W., and P. Hodges.  2003.  Evidence of altered lumbopelvic muscle recruitment in the presence of sacroiliac joint pain.  Spine.  28:  1593-1600.

Knopf, Karl, Ph.D.  2004.  Stretching for 50+.  Berkeley, CA:  Ulysses Press.

“Low Back Pain Fact Sheet.”  The National Institute of Neurologic Disorders and Stroke.  15 January 2009.
<http://www.ninds.nih.gov/disorde ... il_backpain.htm>

Risch, S., Nowell, M., Pollock, M., Risch, E., Langer, H., Fulton, M., Graves, J., and S. Leggett.  1993.  Lumbar strengthening in chronic low back pain patients.  Spine.  18:232-238.





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