Based on simple statistics, we’ve ALL had some form of low back pain (LBP) at some point in our lives. “Chronic” LBP is pain that’s been present for at least three months. It’s consistently reported that LBP becomes increasingly difficult to resolve when it persists for 3+ months. What exercises have been found to best address chronic low back pain (cLBP)?
Chronic LBP Study
Various studies have investigated the effects of stabilization exercises in patients with chronic low back pain. A review of six published studies followed patients over a four to sixteen-week time frame. Investigators noted that participants who engaged in exercise reported improvements in pain and disability. The use of a Swiss ball, floor or “land-based” exercises, and sling exercises were used in the exercise group. Improvement in pain and disability were not seen among those in the non-exercise control groups. Additionally, another study looked at changes in bone density between both groups. They found that bone density increased in the exercise group. There was a reduction in bone density among participants who refrained from exercise.
One study found the cross-section of the multifidus (MF) muscles to be one of the most important targets for low back strengthening—significantly increased after eight weeks of exercise. Another study observed the same effect for the deep transverse abdominal muscles.
Also, other studies clearly show that core stabilization exercises can improve pain and disability scores in patients with cLBP. Those who do not exercise do not improve and may actually worsen!
Core Stabilization Exercises
Here are some Swiss ball options for exercise. Try these exercises 5-10 times and increase reps/hold times as your strength increases.
1) Sitting pelvic tilts – This can be done with both feet (or eventually one foot when you’re ready for an added challenge) on the floor while rocking the pelvis in all directions or in a “figure-8” manner.
2) Bridge – Start sitting and then walk out so the ball is between the shoulder blades. Keep your trunk parallel to the floor. Contracting your glutes. Push your heels into the ground. Then, walk back up to a sitting position.
3) Sit-ups – Begin with your legs straight out or bent. Lean halfway back and hold it for different lengths of time.
4) See-Saw – Hug the ball and roll it out into a push-up position. The ball goes under your pelvis. Then, lift one leg at a time towards the ceiling. Alternate between the left and right legs. You can do BOTH legs together once you get comfortable or to make it more challenging.
