Eliminating Low Back Pain for Life

Jay and Monica  with an important commentary on preventing and eliminating LBP (Low Back Pain).

One of the saddest things you’ll see in life is an old person who is literally bent over at the waist from a deteriorated spine.  There can be numerous reasons why their body takes on that shape/form in their late ages, but it’s absolutely devastating for their mobility and quality of life. This is no condition to find yourself late in life. Back pain is a horrible and commonplace malady for people of all walks of life.  And to think it can be easily alleviated if not cured for many with some changes to their exercise routine.  The best way to guard against it from ever happening to you is by strengthening your spine and most specifically your lower back muscles known as the Erector Spinae”. The Muscles of the back are very closely intertwined easily detailing the complexity of LBP So many folks overlook this muscle group in their training in their early 20’s and some even into their middle and late 30’s.  And it will catch up with you quickly.

Neglecting your low back musculature will lead to numerous muscular imbalances in your core, your upper shoulders/neck and your hamstrings.

Adding to the problem is long term seated posture while working, sitting in traffic or in front of a computer half of every work day. Before you know it, you’ve got all kinds of problems like Lordosis, a pooch/paunch down in your lower abs/belly region and terrible “LBP”. (LOW BACK PAIN)

LBP is the #1 cause of disability in the United States. How do you prevent against it?  It’s actually a pretty simple exercise to insert into your routine. We believe the best exercise to strengthen your lower back and improve your Erector Spinae is Low Back Extensions on a Roman Chair.(known also as a Hyperextension) This Exercise will provide a lifetime devoid of Lower Back Pain

Your Erectors act as primary  movers extending your back at your hip and allowing you to move your torso  upward.  They also allow your torso to move downward in a controlled fashion to restart the movement. As they become stronger it becomes easier to do multiple reps.  As you progress into higher rep ranges, you can actually begin to use the “Progressive Overload principle of adding weight to the resistance of the movement.

This can be done by holding a weight plate across your chest with both arms or even holding it in your hands with arms extended as you perform the reps. Your “Hamstring Muscles” also are involved in this exercise acting as anchors(hip extensors) when your legs are locked into the position provided by the machine.  You should always stretch your hamstrings right after you finish your sets to make them more pliable and to minimize and eliminate tightness from long term seated posture.  Let’s face it, in the internet day and age we can all benefit from increased hamstring flexibility after sitting in front of computers hour after hour.

So how often should you perform these exercises?  It really doesn’t hurt to do them every day in your home or concurrently with your Ab training when at the gym.  We perform 3 sets twice a week at the end of out training session.  You most likely will see similar benefit doing them EOD(every other day).   You can buy one of these machines at most Exercise Equipment stores for less than $150. It doesn’t take up much space in your home and its usage will provide a lifetime of benefits.

When we say these exercises are CRUCIAL TO IMPROVING THE QUALITY OF YOUR LIFE LONGTERM, WE MEAN IT!   After only a few weeks, you will find this exercise has revitalized your lower back. Your back stiffness and fatigue  from sitting in traffic or at a desk all day will all but vanish.  Furthermore, your risk for injury will be significantly reduced, and your posture will dramatically improve.

Eliminating the chronic spasms and debilitating effects of low back pain is something you can’t put a price on.

FFOver40 is more than happy to discuss a program with you (regardless of your fitness level) to eradicate these symptoms from your life. Be the BEST YOU at Any Age!

  • T and A man

    One I can add if I may…though hyper extensions do aid in rehabilitating it…
    Anterior Pelvic Tilt. I think it’s also called Lordosis.
    I have a tendency to sleep on my stomach, add in an office job of loosening hip flexors, lower back and tightening hamstring, and you’ve got a major recipe for ATP.
    I would hazard to guess it is widely undiagnosed, and after attending to it, it reduced lower back pain a great deal.

  • Excellent advice, I’ve done these, though inconsistently. Knowing that they can be done relatively frequently I’ll be working them into my routine on a regular basis.

  • Brissbrass

    After a hard leg day and a few days of the stair climber in a row I woke up with allot of lower back pain. I started to feel around on the foam roller, and did some research. I discovered an incredibly tender and sore area at the top of my butt where your glutes meet your pelvis bone. I worked it out with a lacrosse ball and icing. In about 24 hrs the pain was almost completely gone. Point being some times lower back pain can be caused by tightness in this area.

  • Jay

    Yes sir. LBP can come from a number of reasons. I find if one consistently performs Low Back Extensions and focuses on a full contraction of the erector spinae at the flexion position-most low back issues will go away. But foam rolling and stretching is NECESSARY as well.

  • Pete M

    The first time I did this my back felt wonderful and the LBP was gone. Since then my LBP has returned, despite doing 10 reps x 3 sets, three times per week. Is foam rolling the missing key?

    • Hard to say brother. You could be very stiff? You could have disc issues. Foam rolling is a must but I don’t want to tell you it will solve your problem fully. Best advice is to see competent Chiropractor and let them do a spinal analysis to see if it’s major spinal issue rather than sore or tight muscles. I wish you the best.

      • Pete M

        Wow – fast response, thank you very much! I was so excited after the first few times I did this exercise I thought I’d found the holy grail to cure back pain. It’s much better than before, but not 100% gone.

        I’ve seen a chiropractor when I was on bedridden due to back pain. He stopped the pain, straightened my spine, but at the end he said I should go elsewhere for ongoing rehab??? This is the UK so your mileage may vary…. Then again Physiotherapists haven’t been much help either – loosen the back but no idea how to fix going forward.

        I do pilates twice a week and that seems to be helping…. I’ll give foam rolling a go. Thanks for the response, love the site!!!