Lower back pain is often the result of muscles being used the wrong way. The body is a kinetic chain from the bottom of the foot to the top of the head. An unbalanced muscle in one area can affect a seemingly unrelated muscle in another. This type of muscle imbalance can be a leading cause of lower back pain. Proper exercise can alleviate, and sometimes even eliminate, low back discomfort.
How Exercise Helps Alleviate Back Pain
The human body is a unit, with each part contributing to the effective functioning of another part. For instance, tight chest muscles can cause a weak upper back, which in turn creates tension in the lumbar region. Tight hip flexors can also make straightening up into a healthy neutral posture difficult or impossible; this also creates stress on the lower back. By balancing the entire kinetic chain through exercise, it is possible to relieve many symptoms of lower back pain. Exercise may also be effective for relieving lower back pain caused by illness or surgery.
Flexibility Exercises
When muscles become tight and inflexible they cause tension, discomfort, and sometimes acute pain. Flexibility exercises help muscles regain their elasticity and work as they were designed to. To help improve flexibility In the lower back, flexibility exercises can include relaxing the muscles at the hip and legs, causing them to release their fierce grip and allow the pelvis to return to a natural upright position. Working on the same principle of returning tight muscles to their natural length, flexibility exercises may also help reduce strain in the lumbar region caused by overwork. It is very important to never begin flexibility exercises--or any exercise--without at least a 5-minute warm up first.
Myofascial Foam Roller Release
Myofascial Release, utilizing a hard foam roller, is an effective form of deep muscle massage that forces tight muscles to release. The foam roller is best used on the hips, thighs, quadriceps, hamstrings and inner thighs (including the important hip flexor muscle known as the psoas, located in the groin area). By using the roller on these areas, strain on the lower back may also be alleviated because it forces the tight muscles of the lower extremeties to release their tight grip on the lumbar region. Myofascial release is easy to use, but it is wise to check with your doctor or therapist first, to receive proper instruction. Myofascial release can be uncomfortable as the hard foam forces the hardened muscles to release, but the relief is always worth the temporary discomfort.
Weight Training for a Healthier Back
Weight training makes muscles strong. A weak muscle cannot support itself or keep other muscles in the kinetic chain from sagging. Proper weight training in the back and other areas promotes proper posture, strong, straight shoulders, and a healthy spine. Some exercises, such as dead lifts or straight leg lifts, should be avoided. If you have a history of low back pain, be certain to check with your doctor, physical therapist, or certified fitness trainer before beginning any strength training regime.
Balance and Core Exercises
A strong core (the area from your pubis area to your shoulders, front and back) and good balance ensure that your posture remains naturally upright and that your back does not sag. Core and balance exercises help the spine remain in a neutral position (neither tilted forward nor backward). Many Pilates workouts are among the most effective core exercises and have been designed for both beginners and more advanced exercisers. Balance exercises may be performed on a stability ball, BOSU, free standing or on an aerobic step.
Aerobic Exercise for Weight Loss
A leading contributor to lower back pain is excessive weight. By reducing the amount of weight you carry in your stomach area, you will also relieve stress on your lower back. Aerobic conditioning consists of walking, jogging or running on a treadmill or outdoors. Be certain your legs are well balanced and you are wearing the proper shoes for your foot type if you intend to jog or run. Many sports shoe stores have experts on staff who can tell you which shoe is best for you. Other aerobic activity can include utilizing an exercise bicycle, elliptical trainer or stair stepper. Even jumping rope is great aerobic exercise. Sticking to a healthy low fat diet will also go a long way toward helping you lose weight.
Warning
If you have a history of low back pain, of if you have strained your back by overworking, using poor posture or for any other reason, seek professional advice before you begin any exercise routine. There are some exercises that are detrimental to sufferers of lumbar pain. Doctors are more frequently prescribing exercise as treatment for low back pain, so checking with your health professional for advice may be you best and safest option.
Tags: lower back, back pain, lower back pain, back pain, kinetic chain, lumbar region, tight muscles