|
|
| Author: Mohamed Rabea |
According to past research and studies, nearly 80% of all Americans will experience some type of back pain in their lives. The American Academy of Orthopedic Surgeons believes this as well, as they
say 80% of us out there will encounter some type of problem with our back before we die.
Traditionally, the treatment for lower back pain is increasing core strength to increase flexibility on muscles that are tight, which will provide better stabilization of the spine and exercises to correct the imbalances of the muscles. The muscles that surround the spine will provide stability and support of the spinal column.
Every muscle between the hips and shoulders are included as well, as these muscles are referred to
as the core muscles. Back pain can be a result of muscle imbalances caused by any of these core muscles. If the back of your thighs are weaker than the front of your thighs, there will be an uneven pull on the front of your spinal column.
There are some effective ways that you can integrate core strength training exercises into all of the exercises you perform, rather than doing just the traditional crunches and sit-ups. One such way
is by breathing effectively. Deep breathing will utilize your diaphragm muscles which will help support the spinal column and lengthen the spine, which is great for your lower back and supporting
you when you walk or run.
The tummy tuck and bridge lift can also help you to reduce back pain and strengthen the core muscles as well. The tummy tuck exercise is a simple pelvic tilt that draws the abdominal muscles away from the floor. Do perform a tummy tuck, simply lie face down on the floor and squeeze your glutes to strengthen your spine.
Instead of pressing into your thighs, you should instead reach your tailbone down towards your heels. Perform 15 reps of each exercise and alternate them until you have completed a couple of sets.
For the bridge, place your feet on a bench or on the floor and scoop your pelvis upward, as your rib cage should stay low to reduce any irritation to your spinal muscles. The bridge will help to relieve stress on your back and focus the muscle contractions into the glutes and the hamstrings.
Other exercises for lower back pain are the lumbar side stretch, hip flexor stretch, and calf stretches, as all three can help to alleviate pull on your spinal column.
Hip flexor stretch When doing a hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle, while your other leg is on the floor behind you with your foot pointed upwards toward the ceiling. The hip flexor stretch will help to open up the muscles of your back on the side of the spine near your hips. You can also squeeze your glutes as well to deepen the stretch with each breath you exhale. You should begin to feel a stretch in your back leg, in the thigh front and the hamstrings on your front leg.
Lumbar side stretch This stretch will bring your legs wide with your knees bent while you sit or stand. Simply bring one hand down towards your foot on the inside of the thighs and your other hand behind your head.
The last stretch will open up your Achilles tendon, which is the most distant pull on the spine. For this, place an object under your foot and lean the weight of your body forwards. Maintain a fluid breath while you hold stretches for 30 seconds or so. After a while, you should begin to feel a stretch behind your knee and shin. |
Author Bio:
Mohamed Rabea www.orlando-photographer-now.info www.orlandophotographer-guide.info |
| You can search for this article using: exercise equipment, aerobics, exercise programs, relaxation exercise, exercise machines |
|
|
 |
| |
Related Articles |
| |
Weight Loss On Your New Years Agenda? Prepare For The Top Weight Loss Scams Of 2006! PART 2
|
| |
Lousy Lice
|
| |
Depression, Symptoms and Treatment
|
| |
Depression Can Be Treated
|
| |
Wellness and Special Places in Nature
|
| |
Slow Lifting: Become Very Strong with Less Risk of Injury
|
| |
How I Lowered My Cholesterol Level By 56 Points
|
| |
Child and Adolescent Liver Disease: Are We Creating the Next Generation of Transplant Recipients?
|
| |
Weight Loss Pills: Miracle Drugs or Money Wasters?
|
| |
How to Shape Your Body Instantly with Liposuction
|
| |
|
|
|
|
| |
|
The first thing to do about a bladder infection is to visit a doctor immediately. Based upon your sy ... - Eddie Tobey |
| |
|
With more than 50% of the adult population in the UK and the USA currently classed as overweight, me ... - David McEvoy |
| |
|
Knowing the mechanism of mood disorder helps you a lot in avoiding an upset mood. Read on to know ho ... - Alevoor Rajagopal |
| |
|
|
| |
|
Tells how a workout tip I was told by my brother really helped re-charge my workouts. - Leonard Rogalski |
| |
|
Endometriosis is a dangerous disease experienced by many women. The symptoms vary from woman to woma ... - Josh Riverside |
| |
|
Dear Dr. John, - John Russo |
| |
|
Phentermine is a boon for majority of people fighting obesity. It has proved that obesity cannot be ... - Joseph Jones |
| |
|
There is no secret that people in Hollywood worry about being thin and some of the them will go to e ... - Monice Dulcinea |
| |
|
| |
|
|
Site Home
