(Links on how to videos on how to properly perform each after the low back pain infographic.)
Links To Videos On How To Properly Perform Each Exercise To Prevent Low Back Pain:
Low Back Pain Infographic Transcription
Top Causes of Low Back Pain + The Top 3 Exercises To Help Strengthen & Support
Sprains & Strains - These account for most acute back pain. Sprains are caused by overstretching or tearing ligaments, and strains are tears in tendon or muscle.
Disc Degeneration - One of the most common mechanical causes of low back pain, and it occurs when the usually rubbery discs lose integrity as a normal process of aging.
Herniated or Ruptured Discs - Ruptures can occur when the intervertebral discs become compressed and bulge outward (herniation) or rupture, causing low back pain.
Radiculopathy - A condition caused by compression, inflammation and/or injury to a spinal nerve root. Pressure on the nerve root results in pain, numbness, or a tingling sensation.
Sciatica - A form of radiculopathy caused by compression of the sciatic nerve, the large nerve that travels through the buttocks and extends down the back of the leg.
Spondylolisthesis - A condition in which a vertebra of the lower spine slips out of place, pinching the nerves exiting the spinal column.
Traumatic Injuries - Such as from playing sports, car accidents, falls, etc cetera can injure tendons, ligaments or muscle resulting in low back pain.
Spinal Stenosis - Narrowing of the spinal column that puts pressure on the spinal cord and nerves, causing pain or numbness with walking and over time leads to leg weakness.
Skeletal Irregularities - Includes scoliosis, a curvature of the spine; lordosis, an abnormally accentuated arch in the lower back; and other congenital anomalies of the spine.
Low Back Pain Facts
#1 cause of disability in Americans under 45 years old is low back pain
80% of the population will experience back pain at some point in their lives
28% of adults with low back pain report limited activity due to a chronic condition
Top 3 Exercises To Help Strengthen & Support Your Low Back
#1 - Hip hinge/deadlift
#2 - Bird dog
#3 - Dead bug
Preventing Low Back Pain
Exercise - Do strengthening and stretching exercises recommended by your chiropractor or rehab specialist.
Lift smart - Bend your knees and keep your back straight.
Use proper posture - Stand & sit up straight.
Work ergonomically - Keep knees and elbows bent at 90 degree angles.
The American Academy of Pain Medicine
U.S. National Library of Medicine
National Institute of Neurological Disorders & Stroke