Every year, millions of Americans are affected with chronic low back pain. This is often caused by frequent heavy lifting or a sedentary lifestyle. While some are left with very little choice, there are several treatments that range from surgery to medication to help those who suffer from lower back pains. Though the prices of these treatments come at a hefty price!
We’ve got one of the most effective and sustainable solutions to getting rid of chronic lower back pain. Regular back-strengthening exercises are extremely effective, and free too!
When practiced daily, these simple moves can reduce and even eliminate lower back pains by preventing weakness and building up back strength to help improve the body’s ability as you grow older. The back extensors, deep core stabilizers, glutes, and abdominals are the most important muscle groups to target the back area. It is also important to keep your leg muscles strong and flexible to avoid muscle strains that support the back structures.
These strength movements target the muscles must focus on building endurance and core stability. You can follow these specific exercises anywhere to help strengthen your core while supporting your lower back. It is recommended by the American College of Sports Medicine to follow these exercises at least 2-3 times a week for 20-30 minutes a session. Pay close attention to your form and movement to ensure full benefits.
Here are 4 exercises that will help you reduce your lower-back pain.
1. Decompression Breathing
Breathing exercising is great for your body, especially as you lengthen your body at the same time. This movement teaches you how to breathe deeply as you keep your spine long and strong.
Begin by standing with your toes touching with your heels slightly apart. Slowly shift your weight to your heels as you unlock your knees and gently pull the heels towards each other. Remember to stand tall with your arms reaching over your head and press the fingertips together. As you inhale, lift your ribcage away from the hips.
During the exhale, support the spine by tightening the core. Make sure to repeat this step until you feel supported and tall.
2. Forward Fold
This move is great for building back and core strength that will help you in the long run. This modified version of the founder works by placing your hands behind your back and lean forward, bringing your chest closer to the ground. It is ok to use props such as a chair to modify the full movements to help you keep a stable and neutral spine.
Begin by reaching out your arms towards your heart as you inhale and keep your hips back and press your fingertips together. Start to life the arms all the way up slowly and keep the core in to maintain a neutral spine. Hold your position for about 15-20 seconds and repeat.
To stand up, keep your weight on your heels as you slide your hands towards your shins and bring your spine into a neutral position. Slowly sweep the arms back and press the heels into the ground, then move your hips forward and you being to stand up.
3. Back Assisted adductor Extension
This is a popular exercise and for a good reason. It works by isolating the deeper muscles of the lower back with extra support from the inner thighs. This helps to activate the hamstrings and build strong back muscles.
Begin by lying on your stomach and flex your feet as you keep your legs together. Slightly bend at the knees and press your hips into the ground as you lift the elbows up as the hands begin to “float” slightly above the ground. Make sure to keep your neck long as you hold this pose for 20-30 seconds and repeat.
4. 8-Point Plank
Sure, a regular plank with both your knees and elbows on the floor but this special plank will focus on your abs to gain extra support for your back and spine.
Start by lying down with your stomach down and your feet extended. Keep your knees together and elbows apart towards the shoulders. Stretch your shoulders away from the ears and you gently tighten the elbows and needs into the mat. Raise your hips towards the same level as the shoulders and tighten the core to achieve a neutral, long spine.
Pull the knees and elbows towards each other as if you are bringing both sides together and hold the position for 20-30 seconds.
Research shows that strengthening your core and back muscles regularly can be more effective in treating chronic pains. Next time you find your sitting down for a long period of time, make sure to stand up and get some exercise as explained above. This practice requires very minimal time commitment and will help you gain a strong back ready for the long haul.
References:
https://www.jointhealthmagazine.com/treat-upper-and-middle-back-pain.html
http://beforeitsnews.com/health/2016/01/7-stretches-in-7-minutes-for-complete-lower-back-pain-relief-2-2610450.html
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