Experiencing low back pain (LBP) is common among the general working population. It affects approximately 80% of people at least once in their lifetime. Healthcare costs related to LBP in Canada alone range between 6 to 12 billion dollars every year. This value does not consider the additional costs of loss in productivity and disability payments.
LBP can range from being a minor everyday nuisance to a permanent life-altering disability. It often affects our work and ability to comfortably engage in everyday activities.
The Back: Spinal Column
The back is a complex structure of bones, muscles and other connective tissues that support us as we perform various activities. The spine is composed of 24 vertebral bones (vertebrae) that are stacked on top of one another. By stacking, they create a canal that encases the spinal cord (the bundle of nerves responsible for relaying messages from the brain to the rest of the body). In between these vertebrae are flexible discs that serve as "shock absorbers" as we walk, run and jump. These discs are made up of a fibrous outer ring and a soft gel-like center.
Common causes of LBP
- Age related - The inner part of these discs are composed of a gel-like substance which is responsible for its shock absorbing properties. With age, these discs begin to undergo a loss of fluid and as a result, its ability to cushion the vertebrae from impact becomes compromised.
- Activity related - Most jobs are physically demanding in nature. Common movements we perform on a daily basis include lifting, pulling, bending and twisting. Improper lifting technique can lead to the displacement of these discs.
- The seated position - Sitting down is common among office workers and those that drive for long distances. Forward flexion of the spine for prolonged periods can lead to the displacement of vertebral discs.
Common conditions associated with LBP
- Herniated/ruptured disc - Constant or immediate pressure on vertebral discs, often in a flexed position, can cause the inner gel-like substance to leak out and pinch the spinal nerves. This usually happens in the lumbar region of the back (lower back).
- Sciatica - When a herniated/ruptured disc presses on the sciatic nerve. The sciatic nerve carries nerve fibres down the leg and is often associated with pain in the guteal region and typically down one leg.
Treating LBP
Strength training is an effective method for treating back pain. Strengthening the lumbar spine in particular has numerous benefits with respect to the types of activities we perform every day. By isolating and targeting the lower back (lumbar extensors) and deep back muscles, we can effectively improve the overall strength and flexibility of our lumbar spine. Leading orthopaedic specialists report that 80% of back pain is the result of the specific weakness of these muscles.
- Strength training that specifically isolates this area eliminates or alleviates pain by:
- Reducing the sensitivity of pain receptors in the back
- Keeping surrounding back muscles strong
- Stabilizing the joints within the spinal column
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| Pelvic stabilization diagram, MedX Lumbar Extension (Smith et al., 2011) |
Other fitness facilities may boast having machines that can target the lower back, however these machines often do not fixate the pelvis and result in strengthening the glutes and hamstrings instead. Without completely stabilizing the pelvis, one cannot effectively isolate the lumbar extensors and deep back muscles. Your glutes and thighs may look better, but you'll still have back pain! Here at New Element Training, our Lower Back Extension machine is specifically designed to lock the pelvis in place and allow for complete isolation of your lower back. Current clients have reported feeling a stronger and less painful lower back after only 3-4 workouts!
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| MedX lumbar Extension with depiction of the targeted erector muscles of spine. (Stephan et al., 2011) |
A strong back can truly experience no pain!
