Lower Back Pain

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 andalternate 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,
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.

Calf Stretch
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 orso.  After a while, you should begin to feel a
stretch behind your knee and shin.

Here is a short video on Stretches To Relieve Low Back Pain




Don't forget if your lifting anything, You must bend your knees and lift with your legs.

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