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The NEW Lower Back Plan – Free Download

Stew Smith, CSCS

We all are susceptible to lower back injuries– military, law enforcement, advanced athlete, beginning exerciser, or sedentary person – we all get back injuries of some sort. The back injuries seen most in doctor’s offices and chiropractic clinics world wide involve the lower back / hip region and can occur from a variety of different causes. According to Dr. Steve Erle D.C. and physical therapist of the Maryland Disc Institute, most of the injuries in the region are lower back muscle pulls or tears, disc inflammation, or the spine itself. These three types of lower back injuries can occur from falling, stretching, lifting, sleeping in an awkward position, or in some cases, no noticeable reason at all. Usually, all occur due to lack in flexibility and balance of hip, abdominal, and lower back muscle strength.

Each of these injuries seems to manifest themselves in the form of the back spasm, which is the body’s way of immobilizing the injury to prevent further injury. Many forms of treatment can be given to these injuries, from heat, ice, anti-inflammatory, electrical stimulation, ultra-sound, pain killers, and muscle relaxers. Some studies have experimented with BOTOX to relax the spasm so the patient can function better and will less pain.

One of the most interesting studies I have heard was the three treatments of 1) Electrical stimulation and massage, 2) Bed Rest and pain killers, 3) nothing but stretching. Strangely, all had about the same full recovery period. The lower back plan discusses and illustrates preventative exercises and stretches to strengthen the torso and create balance between the hips, abdominals and lower back. These three muscles groups often oppose each other and must be equally flexible and strong in order to prevent injury in one or the other. Many advanced athletes may have super abdominals, but have neglected to exercise the lower back. This can cause the lower back stress since abdominals will flex while the lower back stretches. IF the lower back, legs, and hips are not flexible or strong, the lower back will pull involuntarily, usually causing spasms.

As a police officer, you may be sitting for hours in a police car and then required to hop out of your car to chase down a criminal suspect. This requires a foundation of flexibility and proper training in order to accomplish this. There are more exercises and workouts you can follow from any of the eBooks in the PoliceLink Fitness Store or you can surf the article archive at PoliceLink.com for more information on training. There you can learn about fitness, nutrition, injury prevention, and get free tips to create your own plan.

Good luck with the core injury prevention or rehab program. Be careful when starting any exercise routine especially if you have been previously injured. It is always best to consult your doctor or physical therapist for complete programs as all injuries require different exercises.


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  • Meangreen01_max50

    AZmeangreen

    over 7 years ago

    2338 Comments

    Going through the academy was a lessen in pain. While there I injured my back, wrist, and ankle. I was in great shape then, much better then now. The academy doc patched me up and I pass near the top of the class. Now just a four years later my back pain can keep me from work for up to 3 days. Pain meds, relaxers, etc. Nothing works as well as working out, but even then the pain only marginally decreases. I'm still experimenting with this, I hope to God it works.

  • Photo_user_blank_big

    Anonymous

    over 7 years ago

    It took surgery to get rid of the most of the back pain come to find out i blew out my L5 but that was when i was 22 still have some issues but some of this stuf does help

  • 255661042_2ea9176541_max50

    mookie

    over 7 years ago

    2 Comments

    Oddly enough, I have this back pain, and have tried all three treatment programs with (just as the story says) about the same results. I find that when I excercise regularly (like, everyday - without fail) then the pain is more of a nag than anything else, almost minor. But if I don't do anything, then within a couple of days I am laid out like a floor mat....

  • Photo_user_blank_big

    Anonymous

    over 7 years ago

    I have had to go to a doctor before for back pain. The doctor put me on muscle relaxers, but I didn't like the way it made me feel. I did go to a chiropractor and that helped the best and in the least amount of time. When you go to a chiropractor, not only does it help with the particular area of pain, but it helps you to overall feel better.

  • Photo_user_blank_big

    Anonymous

    over 7 years ago

    I have had to go to a doctor before for back pain. The doctor put me on muscle relaxers, but I didn't like the way it made me feel. I did go to a chiropractor and that helped the best and in the least amount of time. When you go to a chiropractor, not only does it help with the particular area of pain, but it helps you to overall feel better.

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