Back Pain

[jrbetts]

I July I took a PT test for a Police Department, to do this test it has to be done with a 15 LB weighted belt. I did real well for my age, the standard is a max time of 8 min to pass and 5 min for a point, I did my test in 4:22, I earned the point and gained a major lower back pain. I will have to do this again if I make it to the academy in a faster time. It took about two weeks to make the pain go away. Is there any exercises I can do to build up my lower back to thwart this problem?

[EnconNY]

Lower back pain is a real problem for many people. Here are my suggestions. To build strength, begin with a simple exercise called “good mornings”. Get a broomstick and place it behind your neck as if you were going to do squats. Then, from the standing position and with your knees slightly bent, feet shoulder width apart, bend over at the waist until your torso and legs are approximately at a 90 degree angle (its like bending over without bending at the knees). Then come back up to the starting position. Keep your back arched the entire time (don’t round your back). Most gyms have a “hyperextension” machine which works in a similar way. Both exercises with help to strengthen that area. You can also lay flat on the floor in the prone position (face down). In one motion, lift your torso and your legs off the ground so that your lower back is flexed. Hold for five seconds then relax.

More importantly though, stretch before doing any activity. And not just the lower back. Stretch the hamstrings, the calves, the glutes, etc. They all tie in. Also, do abdominal work. The key to a strong back is a strong abdominal region. Finally, don’t be afraid to use a chiropractor. If you find a conservative one, they can be extremely helpful, even if you don’t have an injury.

Good luck and keep training.