It can happen to anyone at anytime. You will be sitting at your desk working away when suddenly; you feel a dull ache spreading across in your lower back. What do you do? More often than not, you will probably keep working and try to ignore it. Or if it gets worse, you may get up for a quick stretch and a quick walk around - hoping that will do the trick.

It is highly likely that in our lifetime, we will all experience some degree of lower back pain. About 70 per cent of adults have back pain at some stage of their lives. Unfortunately there is no magic pill to cure lower back pain but exercising for a strong healthy back can be a preventative measure, which makes it a must for all adults.

What causes the pain?

Because there are so many factors and things which can be the culprit of lower back pain, it is not always easy to diagnose the cause. Most cases however, tend to be triggered by a combination of overuse, muscle strain and injury to ligaments, discs and muscle tissue.

Sitting for prolonged periods of time as is common in our modern day lives can cause lower back pain, too. When you sit at your desk, for example, your pelvis rotates backwards which flattens your normally curved lumbar sine and increases the load through your vertebrae. And as you hunch forward towards the computer screen, the muscles deep in your back shrink, your abdominal muscles shorten and your outer back muscles overstretch, weaken and become vulnerable to injury.

Small wonder many experts believe that spending long stretches of time sitting at a desk or any type of chair for that matter can have a big impact on the spine’s normal structure and the development of lower back pain. Sitting for hours each day is a recipe for a troublesome lower back unless you take action and get it strong.

How to get pain relief

When you have a stiff and aching back, bed rest may seem to be the most attractive option, but research has shown this isn’t the case. In fact, staying immobile may lead to a longer period of rehabilitation, a higher intensity of pain and a stronger likelihood of disability.

The best way to relieve back pain is the opposite of bed rest: proper exercise!

But a healthy lower back requires more than just strong back muscles - you need strong muscles in your torso and pelvis as well. When you have good core strength, muscles in your pelvis, lower back, hips and abdomen work together in harmony, helping to protect and stabilize the spine.

If you have back pain see a fitness professional who can work with you to strengthen your whole body so your back is strong and resilient and can handle a seated work situation. Sitting in a chair for long period does nothing to keep your back strong so you need to perform your strength training program 2-3 times each week for a pain free back.

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