Past research suggests that 80% of all Americans will have some of back pain during their lives. The American Academy of Orthopedic Surgeons also supports this exact statistic with their studies.
Usually the remedy for lower back pain is to increase your core strength which increases your flexibility on any muscles that may be tight, which gives you better stabilization on your spine. Exercises to correct any imbalance of muscles are also used to treat lower back pain. The muscles that surround the spine provide stability and help to support the spinal column.
Every muscle between your hips and shoulder are considered your core muscles. Back pain can be caused by an imbalance of any of your core muscles. For example, if the back of your thighs are weaker than the front of your thighs, an uneven pull on the front of your spinal column will result.
You can integrate core strength exercises into your normal exercise routine. One way to strengthen your core muscles is to breath effectively, especially during exercise. Breathing deep will use your diaphragm muscles more. These muscles help support the spinal column and lengthen the spine. This will help support you when you walk or run.
The tummy tuck and bridge lift will also help strengthen your core muscles. To perform the tummy tuck, lie on the floor face down. Tilt your pelvis to draw your stomach away from the floor making sure to squeeze your glutes in the process, and hold this stance for a few seconds.
To do the bridge exercise, lie on the floor in the sit-up position with your feet flat on the floor. Raise your pelvis off the floor keeping your back on the floor. Make sure to use your glutes to raise your pelvis off the floor. Hold this pose for a few seconds before you rest.
Other exercises that help strengthen core muscles are the lumbar side stretch, hip flexor stretch, and calf stretches. Doing these exercises regularly can help reduce your back pain.
To perform the hip flexor stretch, you need to get on your knees on the floor, bring your right foot in front of you and place it on the floor allowing your leg to make a 90 degree angle. Now place your hands on your right knee and lean forward, making sure to squeeze your glutes. After holding for a few seconds, you switch legs.
For the lumbar stretch, you need to stand with your feet shoulder width apart. With your right hand behind your head, reach down with your left hand toward the inside of your right foot. Then switch hands.
To stretch your Achilles tendon, you should stand on an object, like a book, with your heel hanging off the object. Next, lean forward putting weight on the front of your foot. Your heel will go down towards the floor to stretch your Achilles, hold for a few seconds then switch.
