Lumbago : The Problem
The western world is suffering an epidemic of lumbago!
The following quotes from D. Chapman-Smith (9), picture the
severity and increasing prevalence of pain in the lower back:-
The author argues elsewhere that this epidemic of lower backpain & lumbago is due to
changes in bodily movement patterns that have been dictated by our city environment.
The following exercises for the lower back are no longer available to us:
(1) Walking on rough ground in bare feet or uncomfortable shoes(2). That
most primitive of lumbo-pelvic recalibration exercises, the
latrine squat! (Refer "Engage Gluteus maximus"
for Lower Back Exercise Instructions, with Pictures).
(Lumbago Exercises: Treatment for Disk Pain and Lumbago, Scroll right>>>>....)
- "Lumbago is very common. 85% of people will be disabled by an
attack of backpain during their lives, and at any given time 7% of the adult
population is suffering from a bout of back pain lasting 2 weeks or longer".
- "Lumbago is the most frequent and expensive health care problem in the 30
to 50 age group, and it is the most common cause of work loss and disability".
- "In the UK [from 1955 to 1981], days of sick certification rose for men
by approximately 350% [from] 506 to 1,882 [per 1,000 men per year] and for women
by approximately 500% [from] 229 to 1,062 days [per 1,000 women per year]".
- "Modern medicine... has failed to cure the vast majority of patients
with simple lumbago".
In order to develop sore back exercises for disk pain, we need a true picture of
Backpain and Lumbago: The Cause
"When a system [such as the human hip joints and spine] is multi-segmented...
the greatest degree of motion occurs at the most flexible segment
That "most flexible segment" (which is usually in the lower back) is the point where
damage and backpain occurs.
Backpain and Lumbago: The Wrong Exercise Solution
I recall trying to loosen up my painful lower back and sacrum with general stretching exercises for lower back and hip.
But attempting to increase overall flexibility made the problem worse! The damaged joint - already the most flexible
segment - was the joint that this type of lower back exercises stretched the most! The right way to stretch
the lower back & hip
avoids putting the over flexible segment outside of optimum middle position, & at the same time
respects any painful trigger points in the muscles (More on Triggerpoints...).
Lumbago/Backpain: The Right Exercise Solution
"Optimum Body Positioning, both at work and at rest,
will enhance the health and function of all body parts"
You solve your lumbago and weakness, without even doing hard gym based exercises!
The correct exercises for lower backpain will stabilize the most flexible painful segment at its middle range,
(where the muscles around it are at the best length for strong, co-ordinated bracing)
while enhancing the flexibility of the surrounding parts.
unable to protect the spine from damage.
By contrast, (picture right): the man has his whole system (including the lower back) in
"Optimal Body Positioning".
Muscles will be able to work longer without tiring, and his spine is well
within its strong middle range. Optimum Body Positioning (and not gym based lower back exercises for disk pain)
has freed this man from pain in his back.
This is not a new idea. It is simple, eloquent... and forgotten....
|Example: Optimum Body Positioning
for Your Back:-
(Picture left): the man has taken his lower back to the extreme of its range of motion.
Muscles are poorly co-ordinated and tire easily, and will be
"Good Body Mechanics imply that all the joints of the body are used in such a position
in relation to their total range of motion that the possibility of further motion in
either direction- the factor of safety motion is always present (7)".
Learn more about
BackPain and Lumbago Exercises as
contained in the "Back Maintenance Manual"
Lumbago Exercises: Treatment for Disk Pain and Lumbago © Bruce Thomson, EasyVigour Project