Sunday, September 27, 2009

Lower Back Pain

So a new friend of mine has two problems;
1. Lack of Flexibility
2. Lower Back Pain

I have blogged about this before. LOWER BACK PAIN is linked to FLEXIBILITY! People I cannot stress to you the importance of having good flexibility. A lot of the time lower back pain is caused by inflexibility. This is because the muscles of he hamstrings and gluets are connected to your lower back. If they are tight they are going to pull on your lower back  muscles and cause you pain!

The muscles of the posterior thigh are called the Hamstrings. The hamstrings are actually made up of three different muscles. The semitendinosus, semimembranosus and the biceps femoris.

Now when your hamstrings are tight they can limit your mobility and cause back pain as well. The reason is that tight hamstrings will tilt the pelvis backwards which flattens the lumbar curvature also known as the lordotic curve of the lower back.

Please click the link above to see some common stretches that you can do every day to relieve the pain and increase your flexibility.

Another thing about back pain is that it can also be caused by weak abdominal muscles. If your core is weak then you are more likely to suffer from back pain because your back muscles will be over compensating for your weak core. This means you need to do ab work.

I suggest these exercises to start with. They are all static to prevent from hurting your back more. Do these for 3 weeks to build up strength then you can move on to more abdominal work that requires movement.

Static Abdominal Crunch.
- Opposite arm to opposite leg
- Try holding for 30s and slowly increase time for each side



Static Opposite Arm/Leg Plank
- Keep belly button pulled toward spine the entire time
- Try holding for 30s and slowly increase time for each side




Plank
- Make sure that your elbows and shoulders are in line as well as your neck in line with your spine and hips
- Keep belly button pulled toward spine the entire time
- Make sure not to let your hips drop
- Try holding for 30s and slowly increase time




Static Crunch and Hold
- This exercise is to be done in 2 segments.
- Keep belly button pulled toward spine the entire time
1. Crunch and hold for
- Try holding for 30s and slowly increase
2. After the 30s slightly go higher and hold for another 30s




Static V-Sit
- Keep belly button pulled toward spine the entire time
- Creat a V with your body using your arms and legs
- Try holding for 30s and slowly increase




Static V-Sit on BOSU
- Keep belly button pulled toward spine the entire time
- Creat a V with your body using your arms and legs
- Try holding for 30s and slowly increase




Static One Legged V-Sit

- Keep belly button pulled toward spine the entire time
- Creat a V with your body using your arms and legs while one leg is held 1 inch above the ground
- Try holding for 30s each leg and slowly increase the time each week.




There are a ton of other static exercises, these are just a few examples. If you want more feel free to email me at aliciabellelite@gmail.com


No comments:

Post a Comment