Low back pain is a major cause of disability worldwide. Although most low back pain episodes have a good prognosis, where in the first 6 to 12 weeks important improvements can be expected, the recurrent character can be quite frustrating for patients. As low back pain can recur, patients often think their back is weak or vulnerable and may often avoid certain activities to evade what they think exposes them to a risk of another episode. This way they adopt some maladaptive coping strategies which may predispose them to recurrent episodes. Muscles in the low back, buttocks, abdomen, and hips are necessary for stabilizing and supporting the spine. Keeping these muscles active and strong can help minimize back pain and avoid low back injury. Specific exercises should be prescribed based on the individual’s needs. These exercises consist of stretching and strengthening, and also include regular aerobic conditioning.
The core muscles are the muscles of the abdomen, back, and pelvis. Exercises that stabilize the core are trained first to reduce low back pain. Core marching works these muscles in a pain-free way.
- The patient lies on the back with knees drawn up and feet flat, engaging the abdominal muscles.
- Maintain this pattern, lift one knee toward the chest without using the hands.
- Keep the abdominals engaged until the patient puts the foot back in the starting position.
- Repeat 15 to 20 times.