Is back pain familiar to you? If so, you’re not alone. Eighty percent of the population of the US, at some point in their lives, with suffer from chronic or acute low back pain. That’s a frightening statistic. About 2% to 10% of people who experience low back pain develop chronic low back pain.
Before we get any further into the causes and what we can do for low back pain, let’s quickly go over the anatomy of the spine. Your spine is made up of 24 small bones (vertebrae) that are stacked on top of each other to create the spinal column.
Between each vertebrae is a soft gel-like substance called a disc, to help the spine move and to stop the vertebrae from rubbing against each other. Each vertebra is held together by groups of ligaments. There are also tendons that fasten muscles to the vertebrae.
The part of the spine that we're concerned with is the lumbar spine. The vertebrae in the lumbar spine area are the largest of the entire spine, and because of its size the lumbar spine has more room for the nerves to move about.
Low back pain is a common complaint for a simple reason. The lumbar spine is connected to your pelvis, and this is where most of your weight bearing and body movement takes place. Typically, this is where people tend to place too much pressure when they lift heavy things incorrectly and sit with poor posture for long periods of time.
Think of your spine as a credit card. If you keep bending your card back and forth it will snap. Sometimes, unfortunately, that is what happens to the lower back.
Prevention of back pain is better than trying to find a cure. Even if you don’t currently suffer from low back pain, an exercise program that works on your hip mobility and core stability will keep it that way. If you do, these exercises will help.
Incorporate these exercise into your routine, pronto.
A. To get into the plank position, lie on your stomach, legs extended behind you. Prop your elbows directly underneath your shoulders with your forearms and the palms of your hands flat on the ground.
B. Tuck your toes in so they are pressing into floor. Push through your elbows to lift your torso off the floor. Your weight should be on your elbows, forearms and toes. Squeeze your glutes to flatten your low back.
C. Your body should form a straight line head to heel. Hold for 30 seconds.
A. Lie on your back, knees bent, feet flat on the floor and hip width apart( inner legs look like a triangle) with your arms away your sides, shoulder height (arms should look like a T)
B. Squeeze your glutes until your back flattens on the floor. Maintain neutral spine during this exercise.
C. Lift your hips until your body forms a straight line from knees to shoulders. Lower your body back down to starting position. Back should be still flat. Shot for 2 sets of 15 reps with perfect form.
Don't you feel better already?