Low back strains and sprains contribute to overall low back pain, a condition that plagues almost everyone at some point in their lives. Fortunately, these injuries are highly preventable with mindfulness during activities, good posture, flexibility, and strength.
IS IT A SPRAIN OR A STRAIN?
Sprains and strains are caused by acute injury (e.g. falling, over exerting, or direct trauma) and feel similar, but affect different structures. Sprains are more common in the extremities, but strains commonly occur in the low back and hamstrings.
SPRAIN: LIGAMENT INJURY
Stretched or Torn Ligaments
Ligaments connect and hold bones together.
Example: Dropping a heavy object and feeling a pop in the
area where your spine meets your pelvis.
STRAIN: MUSCLE INJURY
Over Stretched or Torn Muscles
Muscles cross joints and create movement by contracting.
Example: Lifting and twisting at the same time, feeling a
pull in the muscle along the side of your spine.
The muscles that have the greatest impact on preventing low back injuries are those that cross the pelvis. These include the low back, gluteal, hamstring, abdominal, and hip flexor muscles. By keeping these muscle groups in balance, you create a stable core for proper posture and optimal movement.
LOW BACK
1. Begin on all fours with your knees under your
hips and hands under your shoulders.
2. Pull your shoulder blades together and press
your stomach toward the floor.
3. Then, draw your stomach toward your spine,
tilt your chin down, and arch your back like an
angry cat.
Hold each position for 5 seconds
and repeat 10 times.
HAMSTRINGS / GLUTEAL
1. Lay flat with your head supported and your
knees bent, so your ankles are directly beneath
them.
2. Draw your stomach toward your spine and lift
your pelvis high enough that it creates a straight
line from your knees to your chest.
3. Tighten your glutes and maintain positioning.
Hold for 5-30 seconds. Lower slowly and
repeat 20 times.
ABDOMINALS
1. Lay on your back with your knees bent to 90°.
2. Use your lower abdominal muscles to lift your
feet off the ground. For a more advanced
version, keep your legs straight.
Hold for 5 seconds and slowly lower to the
starting position. Repeat 20 times.
HIP FLEXORS
1. Begin by standing tall with your abdominals
tightened.
2. Take a large step forward, lower your weight
straight down. Your knee should be in line with
your big toe and your spine straight.
3. Return to standing.
Repeat 20 times for each leg.
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