Exercise Back Pain Away

According to past research and studies, nearly 80%

of all Americans will experience some type of back

pain in their lives. The American Academy of

Orthopedic Surgeons believes this as well, as they

say 80% of us out there will encounter some type of

problem with our back before we die.

Traditionally, the treatment for lower back pain is

increasing core strength to increase flexibility on

muscles that are tight, which will provide better

stabilization of the spine and exercises to correct

the imbalances of the muscles. The muscles that

surround the spine will provide stability and support

of the spinal column.

Every muscle between the hips and shoulders are

included as well, as these muscles are referred to

as the core muscles. Back pain can be a result of

muscle imbalances caused by any of these core

muscles. If the back of your thighs are weaker than

the front of your thighs, there will be an uneven

pull on the front of your spinal column.

There are some effective ways that you can integrate

core strength training exercises into all of the

exercises you perform, rather than doing just the

traditional crunches and sit-ups. One such way

is by breathing effectively. Deep breathing will

utilize your diaphragm muscles which will help

support the spinal column and lengthen the spine,

which is great for your lower back and supporting

you when you walk or run.

The tummy tuck and bridge lift can also help you

to reduce back pain and strengthen the core

muscles as well. The tummy tuck exercise is a

simple pelvic tilt that draws the abdominal muscles

away from the floor. Do perform a tummy tuck,

simply lie face down on the floor and squeeze

your glutes to strengthen your spine.

Instead of pressing into your thighs, you should

instead reach your tailbone down towards your

heels. Perform 15 reps of each exercise and

alternate them until you have completed a couple

of sets.

For the bridge, place your feet on a bench or

on the floor and scoop your pelvis upward, as your

rib cage should stay low to reduce any irritation

to your spinal muscles. The bridge will help to

relieve stress on your back and focus the muscle

contractions into the glutes and the hamstrings.

Other exercises for lower back pain are the lumbar

side stretch, hip flexor stretch, and calf

stretches, as all three can help to alleviate

pull on your spinal column.

Hip flexor stretch

When doing a hip flexor stretch, bring one foot

forward in a bent knee, 90 degree angle, while your

other leg is on the floor behind you with your

foot pointed upwards toward the ceiling. The

hip flexor stretch will help to open up the

muscles of your back on the side of the spine near

your hips. You can also squeeze your glutes as

well to deepen the stretch with each breath you

exhale. You should begin to feel a stretch in your

back leg, in the thigh front and the hamstrings

on your front leg.

Lumbar side stretch

This stretch will bring your legs wide with your

knees bent while you sit or stand. Simply bring

one hand down towards your foot on the inside of

the thighs and your other hand behind your head.

The last stretch will open up your Achilles tendon,

which is the most distant pull on the spine. For

this, place an object under your foot and lean the

weight of your body forwards. Maintain a fluid

breath while you hold stretches for 30 seconds or

so. After a while, you should begin to feel a

stretch behind your knee and shin.

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