Low Back Pain

Low back pain may result from a number of conditions and situations, including:

-          Congenital low-back abnormalities

-          Leg length discrepancy

-          An injury to the back such as a strain or sprain

-          Faulty posture

-          Improper body mechanics when lifting, bending or exercising

-          Muscular imbalances in the areas of flexibility and strength

-          Stress-induced muscular tension

-          Exercising on a non-resilient floor surface

-          Improper daily or exercise footwear

Low Back pain can often be improved through healthy lifestyle habits, including stress management, learning proper body mechanics, exercise and healthy eating.

The following guidelines may be used to reduce the risk of injury when exercising, but are no way meant to replace your own physicians (or other health professional) advice.

1. Physician approval is required for participation. If you are experiencing back pain on any given day, consult with your physician before coming in for a workout.
2. Please ask your physician is you are taking any medications that may affect your exercise performance or response. This information will be recorded on your workout card. Please notify us of any changes in your medication.
3. Immediately discontinue any exercise that causes pain or discomfort.
4. Exercise on a resilient floor surface that provides cushion and stability.
5. Select an exercise shoe with good shock absorption, lateral support and stability, flexibility, arch support, width and comfort.  
6. Be sure your workout includes a balanced combination of stretching and strengthening exercised as recommended by your physician.
7. Maintain proper posture and alignment throughout all movements and exercises. Knees should be slightly bent with the tailbone pointing straight down towards the floor. Concentrate on pulling your abdomen in to provide support for your spine.
8. Avoid any fast, uncontrolled movements as well as any uncontrolled twisting and turning.
9. Warm up adequately to be sure you do not place any demands on your back muscles until they have been thoroughly prepared.
10. Avoid standing toe touches.
11. Do not remain in a forward flexed position for an extended period of time even when then upper torso is supported.
12. Low impact and non-weight-bearing activities (no bouncing) are preferred because they exert less stress on the spine.
13. When getting up from the floor, roll over on your side first. Using your hands, lift your body up onto your hands on your knees as you come into the standing position.
14. Avoid any strengthening exercises which may place excessive stress on your back such as any seated or lying-down exercise that might be performed straight-legged. When performing abdominal exercises keep one foot on the floor with a bent knee at all times in order to keep the low back pressed towards to the floor.
15. Include stretching and relaxation exercises to relieve muscular tension. Stretch slowly and gently without bouncing.
16. Please let your trainer and your physician know if you experience any pain or abnormal symptoms before, during or after your workout.

© SOF Publishing, 1997