I see it every day in my fitness center. People line up on the mats to perform multiple sets of crunches for their abdominal muscles, but they completely disregard their  lower backs. Truthfully, many of the core stabilizers,  termed the lumbo-pelvic hip complex, are left out of the  average resistance training program altogether. The core  stabilizers are important because they are called into  action when you stand, walk, sit, and perform many of  the daily tasks that require you to maintain your posture. Not only are these inner muscles important in everyday  life, but if they are weak, they can hinder your performance in the gym.

In today's society with millions of desk jobs, it is vital to strengthen the lumbo-pelvic hip complex to reduce the risk of lower back pain. Many problems stem from the way  a person sits at their desk. Those who sit for long periods of time and those who sit with their head jutted forward  are at higher risk for developing back pain. Other causes may be overuse, trauma, degeneration of the vertebrae,  infection, or even a tumor. The exact cause of back pain  may be difficult to identify, since it can come from soft tissue, bone, discs, or nerves. If you suffer from back pain, your physician can determine whether the pain is  caused by muscles, nerves, bones, or by something  completely different. 

For those of you who have received a clean bill of health from your physician, here are some exercises for the inner muscles of the back that you can add to your  abdominal program:

OPPOSITE ARM AND LEG RAISE

QUADRIPLEX (Trunk Stabilization)

TRUNK EXTENSION


To avoid future back pain, there are a number of precautions you can take to reduce your risk. First of all, be sensitive about your posture. Make sure that you maintain the natural  "arch" in your lower back, whether standing or sitting. Your  head should be in line with your hips instead of moving closer to your computer monitor. Secondly, lift all objects (heavy  or light) with your legs. Don't bend over the object and don't twist your torso while picking it up. Thirdly, take stretch breaks during periods of long sitting. Even getting up to take a short walk to the break room can get those core muscles activated and ready to get back to work. Lastly, continue  to participate in your exercise program including resistance  training for major muscle groups, cardiovascular exercise, and  a flexibility program to ensure the health of the musculoskeletal and cardiorespiratory systems. With these precautions, you may  be one of the lucky few that gets through life with little or no lower back pain.

As a key component in the success of Cooper Ventures, Jill Armayor is the Corporate Wellness Director at Perot Systems in north Dallas. She holds certifications from The Cooper Institute in Biomechanics of Strength Training, Physical Fitness Specialist, and Health Promotion Director. Among her many aspirations, she loves running, cooking, and creating artistic murals and paintings.