By: Linda Mallard, Owner of the Tsawwassen Wellness Centre

80% of the population experiences back pain.  While there are a multitude of things that can cause back pain, from genetic malformations to injury, a number of studies show that a lack of core strength contributes to pain and stiffness in the lower back.

Every person’s back pain is different, and therefore finding out where the weaknesses or imbalances are is the first step.  If you suffer from low back pain, it is recommended to FIRST get an assessment from a physiotherapist.

“If a client comes into my Studio with pain or is exercising with noticeable imbalances, I want to find out what’s going on.  It is the role of the physiotherapist to assess and treat if necessary.  We use a reporting form that the physiotherapist completes which tells us exactly which areas need strengthening and which areas need stretching.  This ensures that both the physiotherapist and the exercise specialist are working together for complete client care.”

It is recommended to begin with qualified instruction before heading to the gym on your own.  Not every “core exercise” targets all the important muscle groups.  Just doing sit ups or training the “6-pack” for example, is only targeting one of the muscles of the core. 

A strong “core” is important for a pain-free back, but it is not the only thing that is needed.  The core stabilizers (pelvic floor, transversus abdominus, multifidus) need the endurance and proper firing.  The deep core stabilizers need to have the endurance to contract at a low force level for a long time.  These muscles need to activate prior to any arm and leg movement in order to stabilize the lumbo-pelvic-hip region. 

The lower back, hips and thighs are also key areas that may require some balancing of strength and flexibility.  Although it may seem like a lot to manage, some simple and consistent exercises can provide often immediate relief to any back pain, improve your posture and increase the efficiency of your movement.

For more information on this subject, please contact me at linda@twconline.ca.