Even healthy backs hurt

I read in Medicinsk Vetenskap recently that in a global perspective, low back pain causes the biggest disease state (YLD, year lived with disability). This is a measure that compare diseases from a perspective how big the loss of function affects the population. The scientific journal Lancet published ranking of the 350 diseases and injuries, low back pain (lumbago) topped the list. On the second and third place came headache and depression.

Anatomi Rörelseapparaten, Ture Petrén
Nordiska Bokhandelns Förlag, 1981

So, what can you do to prevent low back pain?

Exercise of course, and my best recommendation is Dead bug. Correct and regularly performed Dead bug contributes to a painless lumbar spine and better posture. This is because this exercise corrects the position of the pelvis. That it also gives a strong stomach and can be performed on the living room floor is just a bonus.

Lie on your back with your arms outreached towards the ceiling. Bend your legs so that your knees are in a 90-degree position, like a bug on his back. Exhale and make sure your lumbar spine lies flat against the floor. Keep this position throughout the whole exercise. Lower left arm and right leg towards the floor in a controlled movement. Lowe them as far as you can and still keeping your lumbar spine flat against the floor. Exhale when you lower arm and leg and inhale when you raises them again and finish in your start position. Do the same with the opposite arm and leg. The most important is that you keep your torso tension and does not tilt the pelvis backwards in a sway.