Doc Health Plan -Studies have shown that almost 80% of Americans will have to deal with back pain as some stage in their life.
In the past the treatment for fixing pain in the lower back has been to increase core strength and to increase flexibility on the muscles that are going into spasm. This is done by doing exercises to correct muscle imbalances. All the muscles between the hips and the bottom of the neck (the core muscles) are included in these exercises.
Back Pain is usually caused by the imbalance of the back muscles. For example if the muscles on the front of the thighs are not as strong as the muscles on the back of your thighs they will be an even pull on your spinal column.
There are many effective techniques to integrate your core strength muscle build up exercises to increase your core strength other than the obvious sit ups and crunches. A popular technique is use your breathing. Long deep breathing will work your diaphragm muscles and this will create support for the entire length of your spinal column.
Bridge lifting and stomach tucks are also a great way to increase your core strength muscles. A tummy tuck is a pelvic exercise, where you lie on the floor face and tighten your gluteus maximus muscles. Bridge lifting is an exercise where you put your lie on your back and keep your feet flat on the floor. Pushing with your heels, lift your hips off the floor keeping your back perfectly straight. Breath out while you push up and breathe in as you lower your hips back to the floor. Bridge lifting will help relieve the stress on your back.
Other popular exercises for the lower back are calf stretches and the lumbar stretch.
The lumbar stretch is when you lie down on your back and put one hand under each knee. You then bring both of your knees up to your chest and hold your position for approximately 20 seconds.
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