Some of the causes of lower back pain are significantly more sinister and complex than others, however a universal constant is the need for an effective regime of specific exercise to strengthen support for the spine. A non-specific exercise program can never expect to achieve the level of support required.
Fortunately, restoration for most sufferers of the essential specific spinal support strength, generally speaking, is a relatively simple and not too-time-consuming task, provided it is done in a systematically incremental manner. Though it is important to know that in 72 hours in a healthy body muscles can begin to lose strength, and in so doing can reduce their ability to support and create movement to the spine. As importantly, the loss can begin in less time in a not-so-healthy body.
The lengthening of muscle fibres is achieved by performing appropriate stretching, and so by combining the two activities of specific exercises AND corresponding appropriate stretches, all done in a proper, routine and regular manner, will result in the vital elasticity necessary for a healthy and efficiently functioning spine. As a general rule, most resistance exercises predominantly achieve the shortening of muscle fibres only. Yet the restoration of specific strength represents only one half of the formula for essential elasticity within the soft tissue that supports the spine.
The essential sequence is to gently warm up in a non-load-bearing, non-impacting manner, followed by the appropriate stretches. Next is by the targeted exercises, followed by a warm-down [if needed], and finally the sequence ends with a repeat of the stretching. This sequence of the activities is most critical.
Because there are three movement functions of the spine, it is impossible to do only one stretch in order to involve all of the muscles. The series of stretches must include all of the muscles that directly or indirectly relate to the mechanical support of the spine. It is essential therefore to do at least THREE effective stretches both before and after the specific exercise/s.
Stretching helps to rid the muscle of waste products, assists in the restoration of the body’s vital natural symmetry, as well as to assist in the restoration of elasticity. During the specific exercise/s, dependent on the person’s condition, duration and severity of the exercise/s, a build-up of waste product may remain deposited within the muscles/s. Failure to effectively stretch invariably produces an asymmetrical [non-symmetrical] body pattern.
It is crucial to embrace the reality that even a healthy, non-painful spine requires systematic and routine de-compression to remain pain-free. Clearly, specific spinal support strength exercises will help equip the human spine to cope better with various weight-bearing activities. The maintenance of specific spinal support strength will enable the spine to be less susceptible to potentially degenerative compression.
The human spine usually possesses an impressive capacity to recover when combining the principles of restoration of elasticity, symmetry and de-compression, however failure to respect these principles, even with lower back pain exercises, will achieve nothing more than temporary pain relief, at best.