Back pain is usually caused by a serious medical condition.

As mentioned above, back pain is rarely caused by a serious condition that will require medical intervention.

Scans are always needed to detect the cause of LBP.

Scans are only necessary in a small number of cases. In fact, scans will often pick-up things that are part of normal, age-related changes in the back that aren’t necessarily the cause of the pain.

Pain during exercise means that exercise is bad and causes more damage.

When back pain persists, that area of the spine can become more sensitive, but this does not indicate tissue damage/further injury. Regular exercise can settle this pain over time and is known to be one of the best ways to treat LBP.

Repetitive lifting and bending causes wear and tear of the structures in my back.

The back is a strong structure that is made to move and bend. Regular movement is good for the spine, as it is with other body parts. Pain related to lifting and bending are safe if they’re done gradually and regularly. Pain related to lifting is often more the result of a sudden increase in load that the body is not used to - e.g. moving house.

LBP is caused by poor posture when sitting, standing and/or lifting.

Research shows that LBP is not caused by poor posture or by a specific way we lift. When we are in pain, there may be certain postures that can exacerbate the sensitive areas but this is not a direct cause of the pain.

FEEL THE BURN: Plank | City Baths Spinal and Sports Medicine Clinic

FEEL THE BURN: Plank

What is this exercise?

The plank is a great exercise for abdominal or core strength and is simple to perform.

Start in a push up position resting on your forearms and knees.

Make sure to keep your pelvis and shoulders square and that your spine is completely aligned.

A good tip is to tuck your bottom under and drop your shoulders and upper back so that they are relatively straight. (you can use a mirror to assist with this positioning)

If you feel the exercise is working your abdominals and and notb your lower back and you are comfortable with this sensation, you can move onto your toes. This is a more advanced position and will work your core even more.( make sure you do not feel back strain only abdominal strain )

However, make sure to maintain the same rules and back keep your straight with a small curve oin your upper back and a small arch in your lower back.

The aim is to feel the burn in your abdominals, particularly around and below your belly button.

Tips

Rotate pelvis back to flatter lower back
Drop upper back to flatten upper back
Keep back straight
Hold position

Goal hold time: 2 minutes

What muscle groups does this exercise use?

Primary Activation/BURN

Rectus abdominis (abs) – Lower more than upper
Transverse abdominis

Secondary Activation

Erector spinae
Scapular muscles

Common errors

I feel my back burning/getting sore, you are probably arching your back too much > tuck your hips under and drop your chest to straighten your spine and restore your normal spine curves.

I feel my shoulders burning more > shift your weight back onto your knees /toes

Written by David