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Lower back exercises

The lower back exercise program created by JAMES FITNESS INC., available at, is your safe, natural, total recovery solution to lower back pain of all severities and ages.

What is lower back pain, and what causes it?

The lower back is a very unique integration of bone, muscle, tendon, and ligament.

The lower back is the hinge and lever between the upper and lower body. It is especially vulnerable to injury when you are lifting, reaching, squatting, bending, or twisting. When lower back pain strikes, we become acutely aware of just how much we rely on a strong and flexible core. Unfortunately, most of us don't think of the importance of keeping our back and stomach muscles strong until we have a serious back injury.

Up to 85% of all people have lower back pain at one time or another. Each year, about 2% of American workers are compensated for disability caused by back pain.

The combination of a bend and twist motion is most dangerous. Itís the number one cause of lower back pain. When our spine is asked to perform a bend and twist combination, we risk injury regardless of what else is involved. The ligaments which support our spine collapse, compromising the stability of the vertebra joint and spinal column that depend on ligament support. This can cause mobility of the vertebra, compromising the disc, muscle, tendon, ligament, nerves, and passage ways resulting in a mild or severe injury. To safe guard against this always square your shoulders and feet to any object you are moving, bend from the knee joints limiting lower back movement, lift with your legs not your back, do not reach outside of your shoulder width, and keep objects close to your core.

Low back pain resulting from tissue injuries are like rubber bands.

Rubber Bands are similar to ligament, tendon, and muscle functional flexion and extension capabilities.

For this scenario please find a couple of rubber bands, one new and one old. Take the new rubber band representing healthy tissue and stretch (extension) it out, notice the edges remain intact, are straight and smooth with no flaws. Suddenly let go and it snaps back (contracts/flexion) into shape with the same straight smooth edges and original form.

Take the old rubber band that represents unhealthy injured tissue and extend it, notice the edges have slight tears, unsmooth, rips, and separation. Too much force and it easily tears and completely breaks. The stretching and contraction abilities are compromised losing the elasticity qualities. This is almost exactly what happens to ligament, tendon, and muscle tissue which experience some sort of injury. They lose the ability to support and stabilize one anotherís functional purposes, compromising fibrous tissue, nerves, passage ways, the spinal column, disc, and vertebrae joint integrity.

There are two basic low back pain traumas, either structural (skeletal) or musculature (tissue).

The more common effects of the musculature tissue disruptions are strains and sprains of the tendon, ligament, or muscle. Some common causes of the musculature injury are over-usage, bend and twist, improper lifting, and atrophy of the core region. Atrophy is the loss of muscle tissue and in this case mainly the abdominal walls and back erector spinae group. Atrophy can be from disease, but more often it is lack of muscle usage in all ages. A strengthening and stretching program will prevent or correct atrophy.

The least common injuries are those of the skeletal spinal vertebrae. An injury to the spinal column is usually a sudden, severe accident, involving unforeseen circumstances. A structural injury is more commonly a generic disorder or illness such as Kyphosis, Lordosis, and Scoliosis.

Low Back Pain caused by structural or muscular elements also affects the intervertebral disc and nerves passing between the vertebrae. When the nerve canals are disrupted causing stenosis (a narrowing of duct / passages in the body), it usually creates inflammation to this region, placing additional impingement pressures on the nerves and vertebrae, causing dull to sharp pains, constant or periodic. The pains often radiate and surface outside the actual immediate injured area such as in the gluteal or lower extremities.

Low back pain is often triggered by some combination of overuse, improper technique, muscle strain, or injury to the muscles, ligaments, and tendons that support the spine. Less commonly, low back pain is caused by illness or spinal deformity.

Back pain can be a combination of any or all of the following: constant or periodic achy, dull, sharp, shooting, tingling, numbness, burning, coldness, inflammation, and or loss of motor/sensory/reflex function changes.

The longevity of lower back pain can be;

  • Acute: Lasting less than 3 months. Most people gain relief after 4 to 6 weeks of home treatment.

  • Recurrent: A repeat episode of acute symptoms. Most people have at least one episode of recurrent low back pain.

  • Chronic: Lasting longer than 3 months.

Lower back pain exercise program will accelerate any recovery procedure but a prevention program is always best.

Copyright © 2005 James Fitness Inc. All Rights Reserved
Copyright © 2005   All Rights Reserved