Beruflich Dokumente
Kultur Dokumente
Grace Andleman
5 March 2021
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Introduction
Today, back pain is one of the most common medical problems that Americans in the
United States deal with. According to the American Chiropractic Association, about 31 million
adults in the United States have experienced some sort of low back pain at any given time, and is
considered one of the most disabling conditions among Americans (Back Pain Facts & Statistics,
n.d.). Many people are affected by this pain at some point in time, yet older adults can have
long-lasting detrimental effects if they do not do something to address this health issue. In order
to prevent low back pain, one must make some lifestyle changes. These lifestyle changes and
preventative measures include having to increase flexibility, exercise weekly, and build up core
strength. Other health care techniques can be used to help aid low back health and are important
Predictors
Understanding the anatomy of the human spine is important for one to understand
different injuries, as well as where the pain is coming from. The spine of humans consists of 3
regions; the cervical spine, the thoracic spine, and the lumbar spine. The lumbar region, also
known as the lower back, consists of five vertebrae labeled L1, L2, L3, L4, and L5 (Frost et al.,
2019). These vertebrae have an excessive inward curvature known as lordosis (Regan, n.d.). The
lower back consists of large core muscles that wrap around and help support the back, and
provide structural support for the body. Some of these front core muscles include the internal
obliques, transversus abdominis, rectus abdominis, and the external obliques. The major core
muscles attached to the back side of the body include the quadratus lumborum, paraspinals,
rotatores, erector spinae, iliocostalis thoracis, iliocostalis lumborum, latissimus dorsi, the traps,
and the serratus anterior. Since all of these core muscles allow movement in the trunk of the
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body, certain movements can cause pain or discomfort if one of these muscles is strained or has a
spasm. Other causes of low back pain can be attributed to herniated discs, arthritis, osteoporosis,
poor muscle endurance, excess body weight, poor posture, poor body mechanics, physical stress,
or skeletal irregularities (Frost et al., 2019). The strengthening of your core muscles and core
stabilization exercises can improve and prevent low back pain (Akhtar et al., 2017).
Preventative Intervention
The strengthening of one’s core muscles is crucial to low back health and should be
Therapy Orthopedic and Spine Institute by Johar Town, Lahore, it was proven that core
stabilization exercises are in fact effective in terms of reducing low back pain and preventing low
back injuries for older adults (Akhtar et al., 2017). The core stabilization exercises that were used
for older adults in this study were pressure feedback core exercises, multifidus exercises, pelvic
floor exercises, planks, wobble board with oblique twists, thera-band reverse wood chop
pad, and perturbation-based balance training (Akhtar et al., 2017). Other core strengthening
exercises for the low back include dead bug draw ins, bridging, prone press ups, bird dogs,
crunches, lunges, clams, and Russian twists (Winderl, 2020). There are a handful of exercises
that can help relieve and prevent low back pain! If one of these exercises seems to irritate the low
As the body gets older, it loses some of its flexibility. Unfortunately, this is part of the
aging process. A lack of flexibility through the lower extremities can contribute to low back
pain, therefore it is important to stretch on a daily basis. There are a number of physical benefits
of flexibility. The first being that it can prevent both low back pain and injuries. One must build
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up their spinal stability, so it does not put pressure on the nerves leading out from the spinal
column (Cronkleton, 2020). Next, the more you increase your flexibility, the more your posture
and balance is likely to improve (Cronkleton, 2020). Lastly, flexibility also allows the muscles to
have the perfect amount of tension so that they are able to support movement that will enable
you to improve physical performance (Cronkleton, 2020). Some popular stretches that require no
equipment are a quad stretch, lower trunk rotations, hip flexor stretch, adductor stretch,
hamstring stretch, ITBand stretch, glute stretch, butterfly stretch, child’s pose, cat camel, and a
prayer stretch. Depending on how tight your muscles are, you may feel a “hurt so good”
sensation. But all of these stretches should be pain free and get you on your way to becoming
more flexible.
It is important to find out which interventions are regarded as successful and unsuccessful
when it comes to low back pain seen in older adults. In a study done by Altınbilek and Murat,
they evaluated the effects of physical therapy modalities. The analysis of their study showed that
modalities such as hot packs, TENS, and ultrasound are effective in alleviating pain, functional
disability, and even depression (Altınbilek & Murat, 2020). Ice packs as well as hot packs help
reduce inflammation and pain. TENS units are another form of electrical stimulation that sends a
tingling sensation to your skin and helps block painful signals that are sent to the brain (Ullrich,
2014). This modality can be used at a clinic or bought online and used at home. The last
modality is ultrasound. Ultrasound warms up the tissue by sending sound waves through the
skin. This modality helps promote tissue healing and pain relief.
Conclusion
Low back pain is one of the most disabling health conditions that older adults struggle
with. In a study done by Wong, Karppinen, and Samartzis, they found support that “evidence
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suggests that prevalence rates of severe and chronic LBP increase with older age” (2017).
Although low back pain is one of the most common and disabling medical problems seen in
older adults in the United States, it can be prevented. The anatomy of the body and the way that
each part functions proves that certain preventative measures such as improving flexibility and
strengthening the core muscles can help relieve or prevent this pain. These small lifestyle
changes can make a big difference in your low back health and happiness.
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References
Akhtar, M. W., Karimi, H., & Gilani, S. A. (2017). Effectiveness of core stabilization exercises
and routine exercise therapy in management of pain in chronic non-specific low back
pain: A randomized controlled clinical trial. Pakistan Journal of Medical Sciences, 33(4),
1002–1006. https://doi.org/10.12669/pjms.334.12664
Altınbilek, T., & Murat, S. (2020). A comparison of application frequency of physical therapy
modalities in patients with chronic mechanical low back pain. Turkish Journal of
https://doi.org/10.5606/tftrd.2020.4192
https://www.acatoday.org/Patients/What-is-Chiropractic/Back-Pain-Facts-and-Statistics.
Cronkleton, E. (2020, May 13). 6 Ways That Being Flexible Benefits Your Health. Healthline.
https://www.healthline.com/health/benefits-of-flexibility.
Frost, B. A., Camarero-Espinosa, S., & Foster, E. J. (2019). Materials for the Spine: Anatomy,
https://doi.org/10.3390/ma12020253
https://www.spineuniverse.com/conditions/spinal-disorders/closer-look-lordosis.
Ullrich, P. (2014, March 21). Physical Therapy: Passive PT (Modalities) for Back Pain. Spine
Health. https://www.spine-health.com/treatment/physical-therapy/physical-therapy-
passive-pt-modalities-back-pain.
Winderl, A. M. (2020, May 11). 10 Core Exercises for Lower Back Pain Relief. SELF.
https://www.self.com/gallery/core-exercises-for-lower-back-pain-relief.
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Wong, A. Y., Karppinen, J., & Samartzis, D. (2017). Low back pain in older adults: risk factors,
management options and future directions. Scoliosis and spinal disorders, 12, 14.
https://doi.org/10.1186/s13013-017-0121-3