{"id":57,"date":"2009-01-01T06:53:28","date_gmt":"2009-01-01T13:53:28","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=57"},"modified":"2009-01-01T06:56:19","modified_gmt":"2009-01-01T13:56:19","slug":"rehabbing-low-back-pain","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=57","title":{"rendered":"“Rehabbing Low Back Pain"},"content":{"rendered":"

First off, Happy New Year to you.\u00a0 I hope 2009 is a great year for you.\u00a0 In today’s post I wanted to share some recent research on rehab exercises for low back pain with you.\u00a0 I think most people have had or will have some form of back pain in their life.\u00a0 With the introduction of computers, more people sit all day long and this\u00a0alone has increased back pain due to prolonged static positioning in poor postures leading to daily “not so good”\u00a0mechanical loading of the disc.<\/p>\n

I suffer from sciatica myself at times, so I personally care a great deal about maintaining a healthy back.\u00a0 A recent research article I read in The Journal of Orhopedic and Sports Physical Therapy <\/em>looked at surface EMG readings of certain back muscles with different exercises.\u00a0 These exercise included extensions, side bending, bridging, lifting opposite hands and legs in the air and many others.<\/p>\n

The key points I want to share are:<\/p>\n

    \n
  1. Exercises where the trunk was maximally extended to end range against gravity (picture a 45 degree back extension machine at the gym) with resistance produced the greatest muscle contraction<\/li>\n
  2. The ideal prescription for muscle development was 15-18 reps with a 5 second isometric hold at the end\u00a0of each contraction<\/li>\n<\/ol>\n

    So, the take home message here is to strengthen and create a healthy back, lower loads and higher reps with targeted extension exercises are best for maximal strength development.\u00a0 One controversial point was the suggestion that despite high compressive loads with full hyperextension, some clinicians may need to choose that motion anyway to achieve desired results.\u00a0 Personally, I am never a big fan of end range hyperextension on a repetitive basis, so I am not sure I would advocate that end range extension unless I were working with a gymnast or athlete who would be utilizing that motion in sport.<\/p>\n

    So, if you suffer from back pain you will want to add in some extension work at home.\u00a0 You can do prone (laying on the stomach) opposite arm and leg lifts, superman lifts\u00a0or even extensions on a stability ball.\u00a0 I have included pictures of the prone superman and a weighted mediciane ball stability ball back extension exercise I recommend in my new golf conditioning book<\/a> below.\u00a0<\/p>\n

    \"Prone<\/a>

    Prone Superman<\/p><\/div>\n

    \"Prone<\/a>

    Prone Unstable Medcine Ball Back Extension<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

    First off, Happy New Year to you.\u00a0 I hope 2009 is a great year for you.\u00a0 In today’s post I wanted to share some recent research on rehab exercises for low back pain with you.\u00a0 I think most people have had or will have some form of back pain in their life.\u00a0 With the introduction […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,7,8],"tags":[],"class_list":["post-57","post","type-post","status-publish","format-standard","hentry","category-health","category-injury-prevention","category-rehab"],"yoast_head":"\n"Rehabbing Low Back Pain - Brian Schiff's Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.brianschiff.com\/?p=57\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\""Rehabbing Low Back Pain - Brian Schiff's Blog\" \/>\n<meta property=\"og:description\" content=\"First off, Happy New Year to you.\u00a0 I hope 2009 is a great year for you.\u00a0 In today’s post I wanted to share some recent research on rehab exercises for low back pain with you.\u00a0 I think most people have had or will have some form of back pain in their life.\u00a0 With the introduction […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.brianschiff.com\/?p=57\" \/>\n<meta property=\"og:site_name\" content=\"Brian Schiff's Blog\" \/>\n<meta property=\"article:published_time\" content=\"2009-01-01T13:53:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2009-01-01T13:56:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2009\/01\/golf-ebook104-225x300.jpg\" \/>\n<meta name=\"author\" content=\"Brian Schiff\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brian Schiff\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.brianschiff.com\/?p=57\",\"url\":\"https:\/\/blog.brianschiff.com\/?p=57\",\"name\":\"\\\"Rehabbing Low Back Pain - 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