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Lower Back Pain – the Three Exercises That May be Causing your Pain

As a corrective exercise coach, part of my job is to trace the root of any pain or problem to it’s source. Over time, the same culprits keep popping up again and again. So, in an effort to keep you from falling victim to these exercise villains, I am publishing my list of repeat offenders.

1) Abdominal crunches and leg raises.

Everyone is obsessed with abdominals and, as a result, most people end up over working them; and worse, working them improperly. Over-working your crunches simply adds to a flexion-chain imbalance, pulling your hip forward and your ribcage down…making you look “slumped” and exposing you to a flat back syndrome and back pain.

Lying leg raises are a big offender and the hanging leg raises produce so much force through the sacroiliac joint and lower lumbar that it is very dangerous for the average person.

Here is a test you can do if you are currently doing leg lifts. Lie flat on your back and slide your fingers under your lower back on each side. Now, slowly apply pressure to your fingers by flexing your abs. Not too much pressure, just enough so that you can tell that your abs are activated. Now, keeping equal pressure, try lifting just one let straight up and slowly back down without losing any pressure or “squishing” your fingers. If you cannot pass this lower ab strength test, what do you suppose is working when you have been doing your leg raises? Not your lower abs since they cannot even stabilize one leg properly. This results in compensation throughout the kinetic chain and a LOT of activation of the lower back just to stabilize the discs. In other words…murder on your back.

2) Running:

This will be a not-so-welcome addition for many of my avid runners. However, In my experience, I find that running poses a threat to the back in two ways:

First, people who are just looking to get into shape very often default to running to “lose that extra weight.” The major issue here is that when you run, you multiply the shock of each step by several times that of simply walking. For a deconditioned person, this means that the ligaments and tendons are too weak to handle the load, particularly if the individual is already carrying around extra weight. This can lead to major joint dysfunction in the knees, hips, and sacroiliac joint, causing the muscles around these joints to spasm and cause pain.

Second, my avid runners often develop huge muscle strength imbalances due to the constant repetition of running. Chronically tight hamstrings, caused by a lack of glute function, will pull the pelvis down and cause a flat back resulting in lumbar pain. I call these people my “no butt” clients because they have a flat back tight, chest, and slumped shoulders giving them the appearance of slouching and flat bottoms. Unfortunately, this posture is also reinforced by sitting in a chair all day at work and eventually the lower back loses too much curve, the spine can no longer distribute the force of running efficiently, and we get pain as muscles spasm.

3) Seated Leg Press or Sled Press.

My guys are notorious for piling a ton of weight on this machine to impress their friends. Unfortunately, most of them do not have the flexibility to actually do the proper movement through the entire range and end up recruiting their lower back to move all of that weight.

Simply put, if you are lying against the pad, your lower back should NEVER come off of the mat. If you can not bring the sled down far enough to complete the range of motion, you need to stretch you hams, glutes, and calves or switch to a more functional (and in my opinion more beneficial) standing squat as long as your form is good.

Imagine your glutes being very tight and your lower back curling off of the mat on the way down. What muscles do you suppose have to activate in order for you to push the sled back up? Yes, your lower back erectors. This is a great way to slip a disc or traumatize your lower back muscles.

This list is not an “AVOID AT ALL COSTS” list. I do, however recommend that you avoid these exercises until you have any postural problems cared for by a corrective exercise coach or physical therapist. If you have a healthy back, and are currently doing these activities, make sure that you are doing them properly so you maintain your healthy back. You can watch for signs of chronic tightness (stiffness that will not stretch out over time) as a good indicator that something in your exercise routine is causing a muscle imbalance. Make sure that you go to a professional who is trained to assess and correct these imbalances and give you a new exercise routine which will keep

About the Author

Jim Keizer is an elite exercise and holistic lifestyle coach with a thriving practice in the heart of Miami’s South Beach. He specializes in corrective exercise and holistic nutrition and founded his clinic with the bold vision on “Inspiring over 1 million people to health and healing by 2010.”
Keizer’s Exercise Clinic
Keizer’s Pain-Free and Active Life Blog
South Beach Fitness Edge Blog

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Hey everyone my name is Brian. I am 24 years old and have 2 herniated disc L4 L5/S1. All this started about 2 years ago I was golfing and I must have torn something. Long story short it has gotten better and it has gotten worse but I am afraid will have permanent damage. Anyways I have been doing PT and Decompression for the last 6 months straight. The pain will not come out of my left foot but my back is almost no pain at all. I will be seeing a neuro surgion in a few weeks but I was hoping someone out there has a similar story and can give me some good excercizes to do.

Welcome. And yes. In December I had surgery to remove a fragment of the l5/s1 that had broken off and settled on mmy sciatic nerve. The number one thing to be doing it strengthening your core. Planks, Chop/Lifts and activation drills. Your PT should have shown you some of this. But mostly you need to be walking. Daily. I still do. Check out my training log, in my sig. Go back to early December and you will see my progression post op.I also never had back pain. All pain and tingling down my right leg and foot. My right foot actually went to sleep for a month. That was when we did surgery.

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i have chronic pain since 5 yrs.on doing physio it goes off temporarily,in mri report :nerve is pinching on L5-S1 vertebrae on left side, osteophytes are also visible.pls advise me the best guaranteed permanent treatment for the same.

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.Carisoprodol (soma) is the BEST Medication you should use. Buy Carisoprodol online to aide as an muscle relaxant and to be used to relieve the pain and stiffness of muscle spasms and discomfort due to strain and sprain.

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I have lower back pain. Is it a herniated disc?

I’ve had this weird pain in my lower back an inch or two above my left butt cheek for a couple months now. I don’t remember doing anything that would’ve caused it but it really hurts. One time I was walking down the stairs and when I took the last step to the ground, a huge sharp stabbing pain made me yell in pain and I had to crouch for a few seconds before it subsided. That was the worst it hurt. Last night I felt the pain when I tried to bend down to pick up my shoes. Also If I stand perfectly straight and tilt my torso to the side I feel the pain there. I don’t know much about back pain and wonder if someone can tell me what it might be?
I’m 19 and I currently do Judo martial arts but this started way before I starting doing it. When I wake up in the morning it feels much better with almost no pain

Hi, and I’m sorry that you are in pain. Barring any type trauma to your body, muscle imbalances are the second leading cause of back pain.

Chances are, you have never heard of muscle imbalances and worse you don’t even know that your own muscles are out of balance. My answer will be sort of long, as I want to go into detail and it’s important to understand what is happening in your body. But the reality is that everyone has muscle imbalances to some degree – regardless of age, sex, or level of fitness. No one is perfect. And even if you did manage to achieve perfection, you could not stay there for long.

In simple terms, a muscle imbalance occurs when you have overdeveloped and tight muscles in one area of your body while the opposing muscles are weak and stretched out of their normal position. These imbalances can happen anywhere on the body and often develop as the result of the routine things you do while on the job, playing sports, or engaging in other activities you enjoy.

As your muscles get more and more out of balance, you end up pulling your self out of proper alignment thus producing uneven more stress and causing additional wear and tear on muscles, ligaments, joints, and even the spine.

Almost all of us live our lives with chronic unrecognized muscular imbalances and while it does take time for muscle imbalances to cause a symptomatic condition the first signs of trouble are evident on our bodies in the form of “postural dysfunctions”. Postural dysfunction can be seen in the abnormal position on the pelvis, head, neck, shoulder and even in the curvature of the spine.

Once a postural dysfunction has developed, your body cannot go on for long this way before you will begin to experience problems. That is why you should never just cover up the pain or put off addressing your condition. In other words, if you are in your 40s, don’t wait until you’re 60′s to decide you have a problem.

Try this analogy: If you drive your car with the wheels out of alignment, the tread on your tires is going to wear unevenly. If you don’t get an alignment, eventually you’re going to have a blowout. The same principle holds true for your back and other areas of your body.

So in order to address muscle imbalances, self assessments are done, in order to figure out which stretches will get your body back into proper alignment.

To learn more, you can go to :http://www.losethebackpain.com/treatments/musclebalancetherapy.html

There are also tons of free videos to watch which demonstrate some simple stretches you can perform in the meantime.

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sciatic nerve pain and terrible back pain ????/?

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