Why Does My Back Go Out Doing Simple Stuff ? , Sioux City

Why Does My Back Go Out Doing Simple Stuff ? , Sioux City

Most people think their back can only get injured during intense exercise or activity. They associate back pain with lifting weights or carrying a heavy couch. In fact, in our office we tend to see more people who injure their backs performing simple tasks without extra weight. For every story about someone lifting too heavy a box, we hear five stories of bending down to pick up a shoe. It is not that the weight of the shoe is too much for their back—it has to do with the muscles controlling spinal movements.


Low back pain

Most episodes of low back pain are caused by repetitive everyday activities, like picking up a shoe off the ground. It is not from heavy lifting.

Think about it this way: weightlifters and bodybuilders still have low back pain. These people have enormous amounts of strength, but can still suffer from severe low back pain while performing basic tasks such as tying their shoes.


Your core muscles are designed to stabilize the spine and control its movements. They help stabilize the spine when you’re lifting a heavy box, as well as when you’re bending down towards the ground. In either case, if the core muscles are not doing their job, excessive stress is placed on the joint, which results in low back sprains.


People with chronic low back pain tend to overcompensate with more exertion of the big muscle groups: by using the large back extensor muscles to control the fine motor movements of the spine, for instance. This is not what the muscles were designed to do, and they are very poor at it. When the big muscle groups are used to stabilize the spine, they allow for too much movement and shearing of the joints.


When your core muscles are fatigued, they cannot properly protect the spine. Therefore, when you bend down to lift that shoe, they cannot stabilize the spine. The excessive shearing motion sprains the joints and protective ligaments.


Bridging exercises for back strength. Two feet apart.

The foundation of the bridging exercises. Two feet apart on the bench.

Numerous studies have consistently found that poor core stabilization is one of the best predictors of low back pain. Therapy involves restoring core stabilization muscle patterns and strength of the small muscles in the front, back, and side of the spine. Strengthening therapy involves a series of bridging and spine stabilization exercises. Basic exercises progress to more difficult ones.


Whenever someone comes into the office complaining of hurting their low back while performing basic movements, we usually find significant core muscle weakness. Treatment starts with simple and basic exercises. With improvement, a new exercise is given in the progression. Back and core exercises increase endurance and strength of the core muscles. Eventually, core stabilization reduces the amount and duration of back pain episodes per year. Most importantly, the patient suffering from back pain will have less intense exacerbations during the year.


Plank Exercises with Two Exercise Balls

Anterior Plank Exercises with two exercise balls requires a strong core that properly works together.

We have seen several people with severe chronic low back pain, to the extent that it seriously home and recreational activities. These patients expect to have four to six severe low back exacerbations per year. Playing with their kids guarantees a few days of pain afterwards. After completing the series of core exercises, however, their back pain was reduced to minimal levels, and they now experience very few episodes of severe pain per year.


These exercises are not difficult, but need to be performed consistency at home. When people are truly motivated to get rid of their low back pain, they can find great success with this treatment.


Spine Stabilization Exercises
Back Pain
Commonly Asked Questions