Common causes of back pain

Why do so many people suffer low back pain?

Every client I see is different but there are recurrent themes that appear time and time again. One of these is the difficulty we have in understanding which muscles engage for which task, and which muscles are stronger and should be used to take on heavier tasks. Our bodies are very good at using the muscles that they perceive are strong rather than the muscles which should be strong. This means that muscle imbalances we have developed over many years are maintained as strong muscles get stronger while weaker ones are left weak.

Frequently clients with back pain have an incorrect pattern of muscle engagement. There is often poor activation in the gluteus (butt) area, the abdominals which provide support (transverse/internal obliques) and the multifidus (muscles linking into each vertebrae). The rectus abdominal (used in situps) and hamstrings are often over working. This pattern of muscle activation alters the loading through the spine, sacrum and pelvis, doesn’t give efficient support and, as a result, will often lead to back pain.

Once you understand how to engage and identify the correct muscles you can practice at home and, in time, see benefit from in day to day life. If the stabilising abdominals are taught to activate along with the gluteus and multifidus there is a good chance of giving the spine and pelvis the support it needs. This is harder than it may sound as the brain has to learn new patterns and retain the knowledge to use in everyday life.

The basic pattern of engagement is this:
Tighten or brace the abdominal area (transverse abdominal) without incurring any movement. Engage the muscles which run in a strip each side of the spine (multifidus), and engage the butt (gluteus) muscle without tilting the pelvis. Once achieved, release and re-engage. With repetition this encourages the brain to understand the pattern of activation which is required. It can be practiced standing, sitting or lying.
Initially every muscle in the body engages, especially the neck and shoulders, but the muscles you want to engage have still not appeared. It often helps to ‘prod’ the area where you want the muscle to engage. This would be on the pocket area of your trousers for gluteus, each side of your spine for multifidus and in a line between your hip and belly button for your abdominals. Once the correct muscles activate without affecting the whole body additional work can be added.

This will strengthen these muscles with the correct activation pattern which is essential for long term benefit. To achieve any of this without professional instruction is difficult.

Try a one to one, consultation session at The Studio to help you achieve the correct muscle activation pattern as well as performing other tests for muscle spasm and imbalance which may contribute to back pain. If you are in a different area do get in touch and I can locate a coach local to you.

Please be aware that the information in this article assumes that there is no disc damage, scoliosis, degeneration, arthritis or nerve pain. It is a general view of the cause of much back pain. Bear in mind that there are other considerations including the angle of tilt of the pelvis, as well as foot and knee positioning. Consult your GP before starting an exercise plan if you have any concerns about your health.