Back pain is a common occurrence; research shows that 80% of people experiences the lower back pain at least once in their lifetime. Poor motion of the hips, hip strength and inadequate motion of the middle back are all risk factors associated with lower back pain. Fortunately, these can improve with correct posture and proper Exercises.
Causes of Lower Back Pain:
There are two primary causes that result in lower back pain – extended postures and repetitive movements. Extended postures include sitting in one position for a long period of time and repetitive movements is the poor mechanism of the body for doing tasks like picking things from the floor or running.
Is Lower Back Pain Rehabilitation the Answer?
Many people seek formal rehabilitation for curing lower back pain. One of the go-to cues is to draw the belly button inward to the spine. This is known as abdominal hollowing and is usually carried out in phase one of the rehabilitation process. The idea is to isolate the TrA muscle without employing any other muscle- and is widely believed to relieve lower back pain.
This makes sense but turns out that by only isolating the TrA muscle, the surrounding muscles become weaker! Another technique known as abdominal bracing, contracts all of the body’s core muscles and has been discovered to be a better program for treating lower back pain. Stability created with all the muscles surrounding the spine strengthens the back better.
Additionally, it is also very important to retrain your body in order for it to have spinal position awareness. This is greatly beneficial for carrying out daily activities. Also, it is crucial for the maintenance of spine health to be able to separate out the lumbar movement from the hip movement.
Seven Exercises for Treating Mild to Severe Lower Back Pain
Reps: 3 sets of 15
The cat-camel movement is primarily used in the initial starting stage of rehabilitation and is a safe range for motion movement. The idea is to stay clear off end range positions and work through the motion instead.
Get into the all fours position. Begin by rounding your back upwards to the ceiling. A light stretch in the back may be felt. Next, allow your back to sway downwards to the floor. Perform this nice and slowly so you can avoid neck crick or any other irrelevant issues.
2) Bent Knee Fallout
Reps: 3 sets of 10 per side
An easy exercise to create flexible movement around your lower back is the bent knee fallout. The key to this exercise is to keep the hips steady and level as your leg falls to the side. For better understanding, do not shift your entire pelvis to the side with the leg movement.
Lie flat on your back and keep the knees bent. Firmly keep the lower back flat and move one of your knees pretty gently out to the side with proper control. When you feel your lower back starting to move, halt and return to the starting position. With the exercise under control, the steps are pain-free.
3) Hip Hinge
Reps: 3 sets of 10
The hip hinge is essentially the most important exercise for retraining the movement patterns in the back. This exercise will significantly improve the spinal position for recovery and the prevention of back injuries in the future. Learning to hinge from the hips rather than the back will allow you to accomplish daily tasks safely.
Stand up straight and place one hand on your lower back and the other on your belly. Then, push the hips back gently and slowly all the while utilizing your core and maintaining a ‘neutral’ spine position. Avoid arching your lower back too much or flexing it.
4) Quadruped Rockback
Reps: 3 sets of 15
The quadruped rockback exercise helps to learn and adopt proper mechanism for squatting and the dissociation of lumbar spine and hips. As with the hip hinge exercise, the key is to attempt to retrain movement patterns. Note that if you will be exerting stress on your lower back if the hips start to tuck into flexion.
Get into the all-fours position. Flex and arch your back and find a comfortable neutral position. Maintain this center position and gradually sit back- placing your weight onto the heels. When the lower back starts to round, stop. If maintaining the neutral position is proving to be troublesome, push through the arms in order to engage your core.
5) Glute Bridge
Reps: 4 sets of 12
Lie on your back. Start by contracting your glutes bridging up by pushing through and keeping steady on the heels. It is important that you maintain a flat back as you do this. Bring the hips downwards slowly to the starting position and repeat.
6) Side Plank
Reps: 2 sets of 30-45 seconds per side
Be sure to make your feet stacked and put your elbows right under the level of your shoulders. Plank up, followed by squeezing your glutes to make sure that you are positioned in a straight line. The exercise will be felt in the outer core muscles.
7) Standing Controlled Weight Shift
Reps: 3 sets of 10 per leg
Working the core does not only mean planking or lying down. It also requires learning to train the core properly in a functional position. This can be accomplished easily with standing controlled weight shift.
Start by standing into a shoulder-width position. With the core engaged, march slowly one of your legs up. The idea is to not shift more than several inches towards the other leg. Stand 3-5 inches away from a wall when performing this exercise if you require a cue.
Make your back stronger!
Even though the sets and repetitions have been stated with the exercises for beginners, be sure to increase the reps and time so that endurance levels of your back increases. A strengthened back is very important for the maintenance of a healthy back. You can also use health apps that track your exercises and workouts. A good example is Injurymap which can help you manage and reduce back pain through exercise training.