Introduction

Do you know that lower back pain and lower back injuries are the number one disability in North America?  It is estimated that 80% of the population will experience an episode of lower back pain some time in their life.  Of these, 5% will go on to develop chronic lower back pain.

Lower back pain and lower back pain injuries translate into millions of lost work days each year and cost billions in medical care and disability payments.  Lower back pain has been labeled the most expensive benign health problem in North America.  It is not surprising that the top priority for all employers is to reduce the back injury rate. 

The cause of this health problem is difficult to establish because of the irregular nature of its occurrences in individuals.  Lower back pain problems are usually linked to 2 major causes:

Cause 1:  Lifestyle that includes stress, lack of exercise, excess weight and poor posture

Cause 2:  Back injuries (like back sprain), traumas caused by accident, and degenerative disc diseases

A well aligned spine is made of 24 movable vertebrae arranged in 3 curves that form a natural "S" shape.  Your head is supported by 7 cervical vertebrae.  Next are the 12 thoracic vertebrae which protect the internal organs followed by the 5 lumbar vertebrae which absorb all of your torso stress and are the site of lower back pain, 5 sacral vertebrae fused into one one called the sacrum and finally 4 coccygeal vertebrae fused together and called the coccyx.  Vertebrae are separated by intervetebral discs which act as cushions between bones and protect the spine from potential traumatism.

WHEN SHOULD YOU SEE A HEALTH PROFESSIONAL?

1. When discomfort or lower back pain appear and when it becomes difficult to sit down correctly, to stand up correctly, to adopt a comfortable position to sleep or to carry out daily activities easily.

2. If lower back pain increases or remains constant.

3. If lower back pain is the result of an impact injury or accident. 

4. If you feel shooting pains, numbness or weakness in legs, it is certainly time for you to consult. 

Doris St-Arnaud   

Chapters Include:

• Introduction

• Importance of Exercise for a Healthy Back;  Role of Aerobic Exercise

• Core Training and its Relation with Stability Ball

• Precautions;  Ball Sizing Guideline

• Muscles Involved in the Exercise Program

• Basic Positions

• General Warm Up

• Exercises for the Quadriceps

• Exercises for the Abdominal Muscles (Rectus Abdominis)

• Exercise for the Lower Back Muscles

• Exercises for the hamstrings and the Gluteus Maximus

• Core Training Exercises

• Stretching Technique

• Complete Training Program in Less Than 20 minutes

• References

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