How to Avoid Chronic Lower Back Pain

Chances are that if you haven't already, at some time in your life you will have a run-in with some lower back pain. Researchers estimate that 60-80% of Americans will suffer from low back pain over the course of their lives. Lower back pain can range from a simple annoyance to a debilitating catastrophe. Fortunately, there are some reliable methods for reducing the likelihood that you will experience lower back pain. This article is about one of the most effective, but least talked about ways that you can either limit you chances of experiencing lower back pain or relieve the back pain you may already be in.

Aerobic Exercise: The method I am talking about is aerobic exercise. For some people, the mention of the word "aerobic" conjures images of leotards, headbands, leg warmers, and lines of women dancing and stretching to music. This is only one form of aerobic activity. The word "aerobic" actually means "with oxygen". Or in other words, aerobic activity is that which requires increased oxygen to perform. Aerobic exercise has many benefits including improved cardiovascular (heart and lung) health, general fitness, weight reduction and, as you will now learn, improved lower back health. Low impact aerobic exercises actually nourish the muscles of the lower back. Low impact exercises include activities such as water aerobics, swimming, cycling, rowing, elliptical trainers, walking, etc. Any exercise that raises the heart rate to an aerobic zone without causing significant impact on the low back will help to reduce the occurrence of lower back pain. Exercises like jogging or jumping rope introduce high compressive forces on the spine and may not be optimal for reducing lower back pain. To understand why aerobic exercise is so effective, you must understand that there are two types of muscle in your body. They are fast-twitch and slow-twitch muscles.

The two types of muscle: The fast-twitch muscles are the ones that control many of your voluntary movements. They are designed for speed and power. If you open and close your fist, you are using your fast twitch muscles. These muscles use glucose for energy. Glucose is the energy that your body gets from carbohydrates through your diet. It travels through your blood or it can be stored in fat cells and muscle in the form of glycogen. Slow-twitch muscle fibers are involuntary muscles that are built for endurance. These are the postural muscles of your body. Since the muscles of your lower back are primarily used for posture and endurance, they are mostly slow-twitch muscles. This kind of muscle uses oxygen for energy. When they don't get enough energy these muscle become weak and tired. This can lead to lower back pain. Aerobic exercise increases the ability of your body to circulate the blood and get more oxygen to these endurance muscles. When the muscles are well nourished there is a lower likelihood that they will spasm or cause you pain. Feed your muscles well and you will find that your lower back pain problems will be reduced.

Remember to use low impact aerobic exercises on a regular basis to help control or prevent lower back pain. As with any type of exercise program, it would be wise to consult with your physician before you undertake any sort of aerobic training program to benefit your lower back. In the meantime it doesn't hurt to take more walks to increase your level of aerobic fitness and decrease your lower back pain.