Lower back pain is a big complaint in today’s day and age and is a common reason to seek help from a physiotherapist. We have had numerous patients with new or re-aggravated low back pain in recent months so let’s share some knowledge! Low back pain can be debilitating, interfering with work, hobbies and daily activities but can respond well to treatment.
What Causes Low Back Pain?
That is a loaded question! To simplify things, low back pain can be caused by muscular dysfunction, neurological dysfunction, joint injuries, repetitive motions or sustained postures just to name a few. Some forms of lower back pain can occur after trauma and others can occur gradually. Regardless of the cause, it can create similar symptoms.
How Can I Treat Low Back Pain?
There are MANY theories to treating low back pain and extensive literature to support each. Two widely accepted theories currently being used are ‘inner unit’ and ‘outer unit’ strengthening. Today’s focus will be on the ‘Outer Unit’ and three exercises in which Dr.Stuart McGill calls “The Big Three”.
Who is Dr.Stuart McGill and What is The Big Three?
Stuart McGill, PhD, is a researcher and author specializing in the causes and treatment of low back pain. The Big Three refers to three specific exercises Dr.McGill believes to be most efficient in developing spinal stability.
Disclaimer!
Ideally, you should have a personalized assessment to determine an optimal rehabilitation program specific to your needs. No one treatment method fits all!
The Exercises
1. Curl-Up
Lie on your back with one knee straight and one knee bent. Place your hands underneath the arch of the low back to monitor position. Lift your head and shoulders slightly off the ground, engaging your core muscles.
2. Side Plank
Lie on one side with your forearm on the ground, elbow in line with the shoulder. Both legs can be straight, stacked on one another in line with your trunk or as a modification one or two knees can be bent. Prop yourself up through your shoulder and forearm lifting your hips and engaging your core muscles.
3. Bird-Dog
Begin in a quadruped position with the hands and knees shoulder width a part directly under the shoulders and hips respectively. Maintain a neutral spinal position, engage your core muscles and raise the opposite arm and leg until level with your body. Then return to the starting position and repeat with the other arm and leg.
There are many variations of these exercises depending on the level of your ability or pain. Talk to your physiotherapist at The Physio Spot for more information if you’re having difficulty with “The Big Three” listed here.
Remember to discontinue these exercises if symptoms arise or worsen. If you are suffering from low back pain, any of our experienced therapists can help develop a treatment plan tailored to your needs. Lower back pain does not need to be debilitating!
