Back pain is a common complaint with over 75% of Americans experiencing back pain at some point in their life. According to the American Academy of Orthopedic Surgeons 80% of the Americans are going to have a back problem of some sort in their life.
Traditional treatment for low back pain includes exercises to increase core strength and flexibility, especially for tight muscles. This is done to stabilize the spine while strengthening the core muscles that provide support to the spine.
The muscles included in the core muscle group are the muscles between the hips and shoulders. Back pain can be caused by a weakness in the core muscles. When your core muscles are stronger in one area than another area you have an uneven distribution of support for your spinal column.
Integrating strength training exercises targeted to core muscles in your overall routine is more effective than just doing sit-ups and crunches. Breathing effectively is also important as it will help strengthen the diaphragm muscles. These muscles assist your core muscle group with supporting the spine. Breathing properly helps to strengthen muscles that you will use for lower back support while running.
Other exercises that help reduce back pain while strengthening the core muscle group include the tummy tuck, or pelvic tilt, and bridge lift. These exercises strengthen the abdominal muscles by squeezing these muscles and gently tipping your pelvis and tightening your glutes.
Instead of aiming the pressure toward your thighs the focus should be to the tailbone and towards your heels. Doing these in sets of 15 reps, alternating sides, a few times daily will help strengthen your back as well.
Bridging is done by placing your feet on the ground or on your bench and using pressure on your feet and tightening your glutes in one smooth motion lift your pelvis upward. While your shoulders and upper back remain on the ground. The stress in your back is relieved and you should be focusing on contracting your glutes and hamstrings.
Other low back exercises that can be used to alleviate pain include lumbar side stretch, hip flexor stretch, and calf stretches.
Hip Flexor Stretch
This can be done lying on your back or from a standing/kneeling position. When lying you bring one knee to the chest and place your hands on your knee pressing gently into your chest while the other leg is straight. From a standing position you bring one knee to a 90 degree, bent knee, angle while kneeling on the other with the leg/foot behind you. And tighten up your glutes as you push your hips forward gently. Once you get a good stretch going hold it for a few seconds and relax.
Lumbar Side Stretch
With your legs wide and your knees bent while sitting or standing you bring one hand toward your foot to the inside of your thighs and your other hand is left behind your head. While doing this you will make one fluid movement to the side and back into the upright position.
Calf stretches are going to open the Achilles tendon and put the most pull on the spine of these stretches. To do this stretch place an object under your foot and lean your weight forward while putting a stretch on your calf. Breathe evenly and hold your stretches for 30 seconds at a time. You should be able to feel this stretch behind your knee and shin.
It is important to talk to your doctor before doing any exercises, especially if you have a back injury.
