Lower Back Pain (LBP) is one of the few ‘sure’ things in life.  Well, it’s almost a sure thing…there’s about an 80% chance you will have an episode of LBP at some point in your life.  And, once you’ve had an episode, you are much more likely to have one or more repeat episodes.  We’ve known this for 20+ years now, yet the statistics have not changed…so why can’t we do anything about it?

Breathing.  We all do it but rarely think about it.  Breathing, or known by its more medical term, respiration, happens automatically as the diaphragm (muscle across the bottom of the rib cage) contracts and expands the lungs downward.  This is like stretching a rubber band and it creates a negative pressure (vacuum) within the lungs, causing outside air to rush in and fill the spaces called alveoli (small air sacs).  This is the first part of respiration, called inspiration or inhalation, and it occurs actively through muscle contraction.  The alveoli are covered with tiny little blood vessels called capillaries and this is where the ‘exchange’ takes place. 

Your lower back feels stiff when you get out of bed in the morning or after doing some work in the yard.  We’ve all been there and we all joke that it’s, “…because we’re getting older!”  While there is some truth to that statement, the reality is that we can do something about it.  With a little focus and dedication, you can get yourself up to speed on a few exercises and then maintain your stability by incorporating a couple of exercises into your normal, everyday activities.  First, you need to know why your muscles become stiff and sore and how to protect against it.

It's a safe bet we've all had them and probably know many others who have them as well. So, what are they...Trigger Points!!  Small but powerful, they can cause severe pain and debilitation.  Trigger Points can cause people to miss days at work, be unable to compete and, left untreated, can cause problems in the surrounding tissue and spread to other areas.  Described as small areas of tightness, spasm, a thick knot in the muscle or even scar tissue, they typically start in muscle or tissue that is tight, weak or overloaded.  They can eventually become painful or even refer pain to other areas.  Are we destined to be at their mercy?

With Pilates programs increasing in popularity over the past ten years, Pilates and core stability have become common terms in exercise.  Many people pursue the dream of the “6-pack abs”, or a flat stomach, by doing sit-ups, crunches, and working out on a variety of abdominal machines. Although having a toned abdomen looks good, and a “gut” can put a strain on your low back, traditional abdominal exercises do not provide core stability. These exercises, along with hip strengthening, increase superficial muscle strength or what’s called core strength.  However, these muscles do not necessarily provide the stability that the spine needs to function.  

So, you feel hungry.  What does it mean and what is the best way to feed your hunger?  What should you eat?  Is it OK to ‘cheat’ now and then?  Understanding what your body needs and how to eat in a way to fill those needs.  Different types of exercise require changes in your diet.  As your body heals and repairs itself after injury or surgery, nutrition will play a crucial role.   

So, you want to get in shape?  Don't have any specific goals?  Do you feel as though you need to be better to your body?  Maybe someone you know is having a health 'scare' and you hear the warning loud and clear!  Whatever your 'call to action,' you're starting off on the right foot by learning the proper way to start and progress.  Until you have identified specific goals, a general conditioning program is your best bet.  This will help you to participate in several different activities that have different demands.