The traditional treatment for low back pain is increasing core strength to increase flexibility on tight muscles, provide better stabilization of the spine and exercises to correct the muscle imbalances. The muscles surrounding the spine provide stability and support of the spinal column. All the muscles between the hips and shoulders are included. These muscles are referred to as the core muscles. Back pain can be caused by muscle imbalances of any of these muscles. If the back of the thighs are weaker than the front of the thighs, there will be uneven pull on the front of the spinal column. This muscle imbalance can be caused from long periods of standing or sitting, improper strength training or running, this lordotic curve or sway back of the vertebral column can be painful.
There are more effective ways to integrate core strength training exercises into every exercise you perform, than by doing traditional crunches. One way is to use effective breathing. The following "Pilates" style breathing technique can be added to any strength training exercise. While performing a leg press, inhale during the bending part and exhale during the press. This deep breathing technique needs to be incorporated with the resistance or force of the exercise. You will utilize the diaphragm muscles which help to provide spinal support and lengthen the spine, by breathing from your diaphragm instead of shallow upper chest breathing.
The tummy tuck and bridge lift and can help reduce back pain and strengthen the core muscles. The tummy tuck is simply a pelvic tilt drawing the abdominals away from the floor. Simply lie face down and squeeze the glutes to lengthen the spine. Reach the tailbone down towards the heels instead of pressing into the thighs. Perform 10-12 repetitions of each exercise alternating them until you have completed 2-3 sets. For the bridge, simply place the feet on a bench or on the floor and scoop the pelvis upward; the rib cage should stay low to reduce the spine muscles irritation. This will relieve stress on the back and focus the muscle contraction into the hamstrings and glutes.
The lumbar side stretch, hip flexor stretch, and calf stretches can help to alleviate pull on the spine.
For the hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle (knee to hip and knee to ankle) while the other leg is on the floor behind with foot pointing toward the ceiling. This stretch helps to open the muscles in the back on the sides of the spine near the hips. Squeeze the glutes to deepen the stretch with each exhaled breath. You should feel a stretch on the back leg, in the front of the thigh and the hamstrings on the front leg.
For the lumbar side stretch bring the legs wide with knees bent while sitting or standing. Bring one hand down towards the foot inside the thighs and the other behind the head.
The last stretch opens up the Achilles tendon; the most distant pull on the spine of the body. Place an object under your foot and lean your body weight forward. Keep a fluid breath while holding all stretches for 10-30 seconds .You should feel a stretch behind the knee and shin.
By exercising core muscles you will be able to continue working out without sacrificing your back. Check with your doctor before starting ANY exercise program!
Exercises For Back Pain
Naturally you have to make sure your back pain is not from some real physical problem so before starting any kind of treatment or exercise get a thorough checkup and x-rays.
Proper exercise includes instruction on proper, safe technique to execute exercises, change the way you perform lifting and carrying tasks, and the use of good posture.
Simple slow exercises that build up the abdominal muscles, stretch the hamstrings and improve flexibility are best.
If your back pain is so much that most exercises are out of the question, you could start by simply walking or swimming for 20-30 minutes a few times a week.
Stomach exercises are perhaps the most important. Strong abdominals help support the spine and flatten the curve in the lower back, taking the strain off the back muscles, ligaments and disks.
Try these three stomach exercises for a strong back:
Exercise 1Tuck Crunches
Exercise 2Bent Knee Crunches
Exercise 3Bent Knee Leg Raises
For back strengthening try these two exercises:
Exercise 1Floor pushups
Exercise 2Back extensions
Remember to avoid back pain from sitting for long periods of time, especially on soft chairs or couches. They put twice as much pressure on the intervertebrae disks as standing up or lying down.
A consistent program of abdomen and back strengthening exercises in conjunction with good posture and movement habits will lessen the likelihood of future back pain. As they say, an ounce of prevention is worth a pound of cure.
Both Liana Mirkin & Alwyn Beikoff are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Liana Mirkin has sinced written about articles on various topics from Yoga Practice, Get Ex Back and Disease & illness. Liana Mirkin is the IT Director for Spina Systems International, Inc., a company which specializes in distributing the Accu-SPINA machine, which treats chronic back pain in 86%-94% of patients without surgery. You may find the website at http://www.spina. Liana Mirkin's top article generates over 27100 views. Bookmark Liana Mirkin to your Favourites.
Alwyn Beikoff has sinced written about articles on various topics from Lose Weight, Health and Lose Weight. Alwyn Beikoff (www.BodyMindUnlimited.com) is an educator and personal performance coach who helps people the world over to change the way they think and create the body and life they desire.. Alwyn Beikoff's top article generates over 27100 views. Bookmark Alwyn Beikoff to your Favourites.
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