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 will encounter some type of problem with our back before we die.

Image via WikipediaTraditionally, 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 (which are very hard on your back).  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 think of reaching 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 (one of my favorite stretches ever!)
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 the sole 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 and press your hips forward (while keeping your back straight, hands on your front thigh) 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. Hold for 1 minute on each side.

Lumbar side stretch
For this stretch keep 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 or so.  After a while, you should begin to feel a stretch behind your knee and shin.

Click here for more info and a free video on relieving back pain.