Low back pain is generally caused by the shortening of deep muscles located around the vertabrea. This is occurs when the muscle is overstretched or torn. The cramping sensation limits the back's range of motion that otherwise may cause the overstretched muslce to tear (Delavier, 2006, p. 86).
Disc Herniation Disc Herniation due to exercise is caused when exercises are performed with rounded backs. It is important to create a "block" to prevent disc herniation due to exercise. The gelatinous liquid (nucleus pulposus) that is in between the cartilaginous covering (annulus fibrosus) shifts/protrudes backward and compresses the spinal nerves of the spinal cord. This shift can even tear the posterior ligament that runs along the vertebrae. The pain follows the path of the sciatic nerve, which travels through the buttocks and to the calves (Delavier, 2006, p. 99).
Picture taken from Dr. Day's BIOU117: Anatomy and Physiology lecture of the "Axial Skeleton" at Northeastern Univ.
Ice your back for 15-20 minutes periodically while performing a stretching exercise such as a knee-to-chest stretch. These can be done by holding your shins and pulling your knees toward your chest.
Improve Mobility
Upon waking up every morning perform a few back stretches and knee-to-chest stretches for a 3 second hold. This is usually best done after chiropractic work on you lower back. Also lying down for a couple of minutes throughout the day will help.
Improve Flexibility
Perform your morning back stretches and then take a hot shower and than stretch your whole body. 5 times a day perform your back stretching routine for 2 minutes. It is also important to stretch your hamstrings, because many people with lower back pain have it as a result of tight hamstring muscles.
Posture
Sitting-Even though many people sit down to reduce their back pain it is actually worse for it because it places 2x the amount of pressure on your spinal cord.
Standing-Do not lock your knees or round your back forward. Maintain an arc in you lower back and have a wide stance.
Sleeping-Sleeping on your stomach creates pressure on your back from being hyperextended for a prolong period of time. If you sleep on your side and have a small waist prop yourself up near your lower back with a pillow to maintain proper alignment. Sleeping on your back is the preferred option.
Strengthen your Back and Abs
It is always important to maintain a proper ratio of antagonistic muscle groups so they can support one another for proper posture. A good tip is to tighten your abs during back exercises, which reduces the risk of injury by keeping your back in the natural position. Another good tip is to round your back during crunches and keep it flat when performing movements on the mat.
Source: Arria, D.C., Sal and Staley, B.S., MSS, Charles. Fitness: The Complete Guide. 8.1.5th ed. Santa Barbara: International Sports and Sciences, 2004. 639-644.
