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Train your back pain away!
According to the American Academy of Orthopedic Surgeons, 80 percent of Americans will experience back pain at some point in their lives. The traditional treatment for lower back pain is to increase core strength to increase the flexibility of tight muscles, better stabilize the spine, and correct muscle imbalances. The muscles surrounding the spine provide stability and support to the spine. All muscles between the hips and shoulders are included. These muscles are called core muscles. Back pain can be caused by muscle imbalances in these muscles. If the back of the thighs is weaker than the front of the thighs,...
Train your back pain away!
According to the American Academy of Orthopedic Surgeons, 80 percent of Americans will experience back pain at some point in their lives.
The traditional treatment for lower back pain is to increase core strength to increase the flexibility of tight muscles, better stabilize the spine, and correct muscle imbalances. The muscles surrounding the spine provide stability and support to the spine. All muscles between the hips and shoulders are included. These muscles are called core muscles. Back pain can be caused by muscle imbalances in these muscles. If the back of the thighs is weaker than the front of the thighs, the front of the spine will be pulled unevenly. This muscle imbalance can be caused by standing or sitting for long periods of time, improper strength training, or running. This lordotic curve, or backward swing of the spine, can be painful.
There are more effective ways to incorporate core strength training exercises into any exercise than traditional crunches. One option is effective breathing. The following Pilates-style breathing technique can be added to any strength training exercise. During a leg press, inhale during the bending portion and exhale during the press. This deep breathing technique must be incorporated into the resistance or strength of the exercise. You will use the diaphragm muscles, which help support the spine and lengthen the spine by breathing from your diaphragm instead of upper chest breathing.
The tummy tuck and bridge lift and can help relieve back pain and strengthen core muscles. The tummy tuck is simply a pelvic tilt that pulls the abdominal muscles away from the floor. Simply lie face down and squeeze your glutes to lengthen your spine. Reach down toward your heels with your tailbone instead of pressing into your thighs. Alternately perform 10-12 reps of each exercise until you have completed 2-3 sets. To do the bridge, simply place your feet on a bench or the floor and lift your pelvis upwards. The chest should remain low to reduce irritation of the spinal muscles. This takes pressure off the back and focuses muscle contraction on the hamstrings and glutes.
Lumbar stretch, hip flexor stretch, and calf stretch can help relieve spinal pulling.
For the hip flexor stretch, bring one foot forward in a bent knee at a 90 degree angle (knee to hip and knee to ankle) while the other leg is on the floor with the foot facing the ceiling. This stretch helps 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 in the back leg, the front of the thigh, and the hamstrings on the front leg.
For the lumbar spine side, spread your legs wide with your knees bent while sitting or standing. Move one hand towards the foot in the thighs and the other behind the head.
The final stretch opens the Achilles tendon; the furthest pull on the spine of the body. Place an object under your foot and lean your body weight forward. Hold a liquid breath while holding all stretches for 10 to 30 seconds. You should feel a stretch behind the knee and shin.
By training your core muscles, you can continue exercising without affecting your back. Consult your doctor before starting any exercise program!
Inspired by Liana Mirkin