If you want to beat lower back pain, look at your hips
Pain in the lower back can have many causes, from herniated disks to lumbar sprains. Those are however-except in the case of trauma- the result of a pre-existing condition that makes you more vulnerable to low back pain (LBP). Until you resolve that condition, you can expect LPB to become more and more present in your life.
Pain in the lower back can have many causes, from herniated disks to lumbar sprains. Those are however-except in the case of trauma- the result of a pre-existing condition that makes you more vulnerable to low back pain (LBP). Until you resolve that condition, you can expect LPB to become more and more present in your life.
Your focus needs to be on correcting weakness of the muscles in the buttock region and down the back of the legs, and improving flexibility of the hips.
FIGURE 4 ACTIVE HIP STRETCH
Lie on your stomach and tuck one leg under the knee of the other. It's the same position you would be in if you were sitting with on leg crossed over the other.
Be sure that you are lying flat and not arching your lower back. You'll notice that the hip of the leg that is tucked is quite high off the floor. Press that higher hip with the intention of getting it in contact with the floor. Don't arch your lower back in order to succeed. Hold the push for about 30 seconds, relax but stay in position, then repeat 2 more times. Do this exercise every day.
Step#2 change legs and repeat the sequence.
BACK AND SHOULDER EXTENSIONS
#1 Lie flat on your stomach.
#2 Pull your shoulder blades together.
#3 Squeeze the buttock muscles as this prevents you from arching your lower back as you execute the movement.
#4 Pull your arms up off the floor which increases the squeeze between the shoulder blades.
#5 Lift your torso off the floor and reach foreword. Remember to keep the buttock muscles tight to prevent arching the lower back. Do 10-15 repetitions and repeat 2-3 times with a short break between sets. This exercise should be repeated every day.
I strongly recommend that you check out my post, Healthy hips for all ages, and follow the prescription.
Muscles get very weak quickly once you've suffered with LBP; it takes weeks to strengthen muscles. With that in mind don't expect over night results.
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
