Exercise as Back Pain Remedy
By Mark Pajich
Low back pain (LBP) has been one of the most common complaints in modern society. LBP is defined as pain or discomfort localized above the inferior gluteal fold and below the costal margin, with or without sciatica.
LBP is ranked the fifth most common physician visits, which is estimated to affect anywhere from 60-80% of the world’s population at some point in their lives. The vast majority (90%) will improve over a three-month period, and nearly half will experience at least one recurrent episode. Due to LBP, about 10% are absent from work and 20% had persistent symptoms in a one-year period.
The guidelines for LBP management encourage continuation, often modified, of usual activities and also to avoid bed rest as it can cause kinesiophobia. Exercise therapy, specifically core stability training, has become the fundamental physical therapy treatment in people suffering from LBP. Currently, there is much evidence that suggests the importance of core stability training in the management of LBP. This works because core stability training reeducates the core muscles to protect the lumbar spine when performing spine-loading tasks such as heavy lifting and carrying.
McGill Big 3 (MGB3) Exercises
Professor Stuart McGill from the University of Waterloo introduced the McGill Big 3 (MGB3) exercises which have been proven to be effective in training core muscles in an environment that imposes low loads on the spine. The MGB3 is reported to be effective in improving physical function and lumbar spine flexibility. The MGB3 exercises are composed of:
Modified curl up,
Side plank and
Bird Dog.
It’s recommended that these exercises be performed on a daily basis for 10 repetitions (5 seconds hold) for a total of 3 sets.
For more information on the exercise programs available at Pinnacle, you may contact us at 012-334-1511 or send us an enquiry here.