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.
