Low Back Attacks on the Rise

Have you ever missed a day of work because of an achy back? You're not alone. More than 80 percent of Americans are the victim of low back pain at some point in their lives and at any given time, more than 10 percent of Americans are in the midst of a debilitating low back episode. What's more, researchers at the University of North Carolina at Chapel Hill, say prevalence of low back pain is on the rise, with three times the number of people reporting they have back pain than in 1992.

The reason for the bad back epidemic varies and may be partially tied to the increase in obesity rates, sedentary lifestyles, aging joints or simply a greater awareness of the condition. Whatever the cause, lower spine problems are the second most common reason for workplace disability claims and total costs of the condition are estimated at greater than $100 billion annually, with two-thirds of that due to decreased wages and productivity.

The same researchers have also done studies showing how underutilized exercise is as a treatment for chronic back and how effective it can be. If you're in pain right now, seek medical treatment. To avoid back pain in the future, maintain a healthy weight and an active lifestyle. And try these two simple moves to strengthen supporting muscles.

Cat/Cow
Stand with your feet hip width apart and your knees bent several inches. Pull your abdominals gently inward and lean forward from your hips. Place your palms on top of your thighs. Slowly round your back upward and hold for five slow counts, then arch your back and hold for five slow counts. Repeat 10 times.

Core Tightener
Stand tall and relaxed with your feet hip width apart and your arms over your head, palms facing forward. Inhale deeply through your nose then slowly exhale as you lower your arms and pull your ab muscles inward. In the final position, your middle will be doubled over slightly and your arms will be at hip level with your palms facing downward. Hold a moment and return to the start. Repeat 10 times.