Do you find yourself consistently suffering from low back pain and discomfort? If so, this tip may help you!
Low back pain can be caused by a number of different reasons, but postural imperfections normally play a large roll in producing pain in the low back. For example, weak core muscles/pelvic stabilizaion, inability to proper engage the core muscles, or muscular imbalances in the leg and hip muscles can all put increased strain on the muscles and structures in the low back, resulting in pain.
Although it is hard to prescribe specific exercises without a proper diagnosis, here are some stretches and exercises you can perform to begin to relieve strain in the low back:
1.) Supine hamstring stretch-lay on your back and pull one leg up in the air, trying to keep it straight, until you feel a pull in the back of your leg. Hold each leg for 25 to 30 seconds and perform 2 to 3 times on each side.
2.) Single knee to chest/double knee to chest stretch-similar to the stretch above, only bend the knee of the leg you are stretching and pull the knee to your chest. You will feel a stretch in your gluteal muscles and low back. After performing this stretch twice on each leg, pull both knees to your chest to feel a stretch in your low back. Hold each for 25 to 30 seconds.
3.) Pelvic Tilt-Learning how to properly engage your core muscles is important in reducing the strain on your low back. For this exercise lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and push your low back into the floor, hold this contraction for 5 seconds and repeat 10 times. (see exercises-pelvic tilt)
4.) Bridge-This exercise will help strengthen your core and pelvic stabilizers. Begin by lying on your back with knees bent and feet flat on the floor (similar to the pelvic tilt position). Perform the pelvic tilt by contracting your abominals and pressing your back flat against the floor. Next, raise you body up, maintaining your pelvic tilt to properly use your core muscles, hold for approximatley 5 seconds at the top and then lower back down to the floor and release. You should feel this exercise in your core and in the back of your legs and gluts. Perform 2 sets of 10 repetitions.
Try performing these exercises 2 to 3 times per week to begin to relieve strain in your low back!!
Copyright CORE Conditioning 2010