Prevent Low Back Pain

Contributed by: Marquette Physical Therapy

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Up to 80% of people will experience low back pain at some point in their life, with women experiencing it at a slightly higher rate than men. 

There are numerous sources of back pain including muscles, joint, nerves, fascia, or biomechanics. However, to prevent back pain, our goal is to stay strong, flexible, and stable. Here are my favorite exercises to help prevent low back pain:

Strength:

Squat. Don't underestimate the power of a simple squat.  Don't forget to send the hips backwards; this loads the glutes and activates our back muscles. 

Pallof Press. The highly researched movement that strengthens both core and the tiny muscles in our back.

Flexibility:

Thomas Stretch. The hips flexors on the front of our hips attach to our spine.  If they're tight,  they'll pull the spine forward which can cause issues.

Piriformis Stretch.  In order to gain proper strength, our muscles need to be able to move through the entire range of motion of the joint; therefore, we must have flexibility in the muscles. Get strong glutes by making sure your hips can move. 

Stability:

Swiss Ball Seated Rotation. Take this one slow in order to train your tiny stabilizer muscles to support you through a large range of motion. 

Swiss Ball TA Marches. Although this looks easy, if you focus on your core engagement, it'll fatigue you quickly!

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Marquette Physical Therapy has two locations - Leawood & De Soto, KS. We treat one-on-one with a focus on manual therapies with specialties in Graston Technique™, Dry Needling, Pelvic Floor, Vestibular/Concussion, golf, and diagnostic ultrasound.

Marquette Physical Therapy Contact Information:

• Find us at: www.marquettept.com  

• Call us at 913-484-7632.

• Follow along on Instagram for more info and exercise ideas: https://www.instagram.com/marquettephysicaltherapy/