Chronic Lower Back Pain

1. Do you feel pain here?

Chronic lower back pain refers to ongoing pain and discomfort in the lower back region that persists for 12 weeks or more, often beyond the expected period of healing from an initial injury.
It may feel like a dull, achy sensation or a sharp, stabbing pain. In some cases, there may be muscle spasms or tenderness in the affected area.

2. Do these activities cause pain?

Activities involving bending, twisting, or lifting heavy objects can exacerbate chronic lower back pain. Prolonged sitting or standing, sudden movements, or poor posture may also contribute to the discomfort.
Activities that engage the lower back muscles, such as lifting weights or participating in sports that require repetitive back movements, can elicit pain or muscle strain.

3. Does this hurt?

Perform the lumbar flexion test at home: Lie on your back with your knees bent and feet flat on the ground. Slowly bring your knees towards your chest, one at a time or together.

Disclaimer

The 3-step process provided here is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It does not claim to diagnose or replace a professional assessment. Always consult a qualified healthcare professional for an accurate diagnosis and appropriate treatment plan tailored to your specific condition. If you have any concerns about your health, seek the advice of your physician or a qualified health provider promptly.

Know your Injury

Did you know that before a repetitive-strain-type condition such as Chronic Lower Back Pain occurs, your soft tissue (tendons) gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue. When recovering from injuries, or preventing them, it's important to understand the pathological process and how it develops.

ZlaantEdu

From Strain to Strength: Addressing Chronic Lower Back Pain

Imagine your everyday routine – whether it's lifting a suitcase or simply bending down to tie your shoe – consistently disrupted by an unwelcome pain in your lower back.

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- Description: Engage in exercises targeting the deep core muscles, such as transverse abdominis activation, pelvic tilts, and bird-dogs, to improve spinal stability and support.
- Benefit: Enhances core strength and endurance, reducing the strain on the lumbar spine and promoting proper posture and alignment.
- Reference: Carpes, F. P., Reinehr, F. B., & Mota, C. B. (2008). Effects of a program for trunk strength and stability on pain, low back and pelvis kinematics, and body balance: a pilot study. Journal of bodywork and movement therapies, 12(1), 22-30. [Link to Article]
- Description: Incorporate stretching exercises targeting tight muscles in the lower back, hips, and hamstrings. Utilize techniques such as dynamic stretching and foam rolling to improve tissue extensibility and reduce stiffness.
- Benefit: Increases range of motion, alleviates muscle tension, and enhances spinal mobility, facilitating proper movement patterns and reducing the risk of re-injury.
- Reference: Pergolizzi Jr, J. V., & LeQuang, J. A. (2020). Rehabilitation for low back pain: A narrative review for managing pain and improving function in acute and chronic conditions. Pain and therapy, 9(1), 83-96. [Link to Article]

- Description: Incorporate exercises such as bridges, clamshells, and squats to target the hip and gluteal muscles, which play a key role in supporting the lumbar spine.
- Benefit: Enhances hip and pelvic stability, reduces excessive lumbar movement, and minimizes the risk of strain on the lower back.
- Reference: Van Dillen, L. R., McDonnell, M. K., Fleming, D. A., & Sahrmann, S. A. (2000). Effect of knee and hip position on hip extension range of motion in individuals with and without low back pain. Journal of Orthopaedic & Sports Physical Therapy, 30(6), 307-316. [Link to Article]
- Description: Perform exercises focusing on improving posture, such as thoracic spine mobilization, scapular retraction, and chin tucks, to reduce strain on the lumbar spine.
- Benefit: Corrects imbalances, strengthens supporting muscles, and promotes optimal spinal alignment, reducing the risk of poor posture-related injuries.
- Reference: Skundric, G., Vukicevic, V., & Lukic, N. (2021). Effects of core stability exercises, lumbar lordosis and low-back pain: A systematic review. Journal of Anthropology of Sport and Physical Education, 5(1), 17-23. [Link to Article]

Products for Chronic Lower Back Pain

R 1,705.00

Utilise the ZlaantBoard with its asymmetrical rocker and 21-degree slant to perform functional rehabilitative exercises that improve mobility, stability, and lower limb strength.

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ZlaantOrb - Myofascial Release BallR 250.00

Designed for use at home or on the go, the ZlaantOrb helps you increase blood flow and relieve muscle tension to speed up your recovery, prevent future injury and improve perfor...

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The Zlaant App

Many products, tools and support systems are available to us when we are fit and healthy but, when injured, we are often 'left out on a limb'. We designed the ZlaantApp to motivate and support the Zlaanter through their injury recovery and prevention journey so that they can perform at their peak!

150+ exercise tutorials
Comprehensive programs
Expert tips and advice
Strava integration
Smart watch integration
Rehab and prehab protocols
Specialist coach channels
Practitioner channels
Sport club and event channels
Community chat rooms
Challenges and rewards
Live classes

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Testimonials

From rehab point of view I enjoy the board because of how easy it is to use while still giving you freedom to get creative with exercises. Also rugby being a running sport the stability training i can get in for my ankles and knees are invaluable.

JJ Kotze

Stormers Rugby Player

The Orb has this special way of helping you get into those deep muscle for further relief.

Marc van Heerden

Professional Soccer Player

The ZlaantBoard offers another dimension to my training that helps me in my strength and conditioning journey. I it something that I can use at home or take with with to work and use whenever I need to.

Phillip Gibb

I had ankle problems when running on trail and my coach recommended a few exercises and also getting a ZlaantBoard to help strengthen my ankles.

Ehtan Sullivan

The ZlaantBoard has been super helpful in making me a better athlete.

Dean Priestman

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