| Strengthen And Stretch To Fix Lower Back Pain |
| Articles - Lifestyle |
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Nobody enjoys having a sore lower back. Yet and still many people suffer from it. That is a strange thing to say because most cases are completely manageable. Even so, it is very likely that you or someone you know could use some low back pain relief. The majority of cases come from core muscles (abs, hamstrings, low back, butt) being weak and inflexible. Therefore, if you keep these muscles strong and flexible you are removing the primary root of a sore lower back.
Nobody enjoys having a sore lower back. Yet and still many people suffer from it. That is a strange thing to say because most cases are completely manageable. Even so, it is very likely that you or someone you know could use some low back pain relief. The majority of cases come from core muscles (abs, hamstrings, low back, butt) being weak and inflexible. Therefore, if you keep these muscles strong and flexible you are removing the primary root of a sore lower back. I want to give you some exercises you can perform to reduce or eliminate pain in your low back. Your best bet is to combine these with a total body workout plan. If you are carrying excess pounds, you need to take healthy steps to lose weight. Strain is put on the discs and lower back muscles from extra weight. Also be sure to have your lower back examined by a medical professional before attempting this routine. 1. Stability ball hyper-extension - From a face down position place a stability ball under your midsection, so that your thighs and stomach are in contact with the ball. The soles of your feet should be flush against a wall, with your toes touching the floor. Place your fingers on your temples and point your elbows out to the side. Keeping your feet still, bend forward at the waist as far as you can. Now lift your torso up as high as you can. You should feel your lower back tighten as you reach peak elevation. Perform 5-20 repetitions. 2. Stability ball reverse hyper-extension - Use the same stomach and thigh body position on stability ball as you did for hyper-extensions. Place your hands on the floor so they are shoulder width apart. Without moving them, lift your legs up in the air as high as you can. There should only be a very slight bend in your knees. Do 5-20 repetitions of this exercise. 3. Toe touch stretch - Keeping your knees straight and your feet together, slowly bend over. Let your arms hang loose and have your fingers point to your toes. Gravity should be doing most of the work here so you should be relaxed and not pushing the stretch. Wait 30 seconds and then stand back up. 4. Cat in the alley stretch - Get down on your hands and knees. Pull your shoulders forward and curve your back until you feel the muscles stretch. Stay in position for 30 seconds. If you do this twice a week, having a sore lower back will be a thing of the past. Low back pain relief is in your hands. Allowing yourself to suffer from pain due to deconditioned muscles is like getting robbed because you didn't lock your front door. In other words, you deserve some sympathy but you also need a swift kick in the pants. Remember, an ounce of prevention is worth a pound of cure. DISCLAIMER: This article is provided as information only and is not to be taken as financial advice. Vaughn's workout routines. His free workout plans have helped many people reach their fitness goals. |