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Non-specific exercise can never expect to achieve necessary spinal support for the many causes of lower back pain, with some being significantly more sinister and complex than others. What is universal though, is the unwavering need for a regime of specific exercise to strengthen support of the spine.

Fortunately, restoration for most sufferers of the essential specific spinal support strength, generally speaking, is a relatively simple and not too-time-consuming task, provided it is done in a systematically incremental manner. Though it is important to know that in 72 hours in a healthy body muscles can begin to lose strength, and in so doing can reduce their ability to support and create movement to the spine. As importantly, the loss can begin in less time in a not-so-healthy body.

Generally, most resistance exercise predominantly achieve only the shortening of muscle fibres, however the restoration of specific strength represents only half of the formula needed for essential elasticity within the soft tissue supporting the spine. The lengthening of corresponding muscle fibres is achieved by performing appropriate stretching. Combining the two activities of specific exercises AND the corresponding appropriate stretches, all done in appropriately, routinely and regularly, will result in the vital elasticity needed for a healthy back to function correctly.

The essential sequence is to gently warm up in a non-load-bearing, non-impacting manner, followed by the appropriate stretches. Next is by the targeted exercises, followed by a warm-down [if needed], and finally the sequence ends with a repeat of the stretching. This sequence of the activities is most critical.

It is impossible to do only one stretch that will influence all the muscles involved as there are three movement functions of the spine, and the series of stretches must involve all the muscles that are directly or indirectly involved in the mechanical support of the spine. It is essential therefore to do at least THREE effective stretches both before and after the specific exercise/s.

Stretching helps to rid the muscle of waste products, assists in the restoration of the body’s vital natural symmetry, as well as to assist in the restoration of elasticity. During the specific exercise/s, dependent on the person’s condition, duration and severity of the exercise/s, a build-up of waste product may remain deposited within the muscles/s. Failure to effectively stretch invariably produces an asymmetrical [non-symmetrical] body pattern.

The maintenance of specific spinal support strength will better enable the spine to be less vulnerable to potentially degenerative compression. Having said that, it is crucial to embrace the fact that even a healthy, non-painful spine requires systematic and routine de-compression in order to remain pain-free. As a consequence of this knowledge, specific spinal support strength exercises will better equip the human spine to cope with various weight-bearing activities.

By combining the principles of restoration of elasticity, symmetry and de-compression, the spine invariably possesses the capacity to recover however without respecting these principles, no amount of lower back pain exercises can expect to achieve anything more than temporary pain relief, at best.

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