Title : How to Prevent and Eliminate Low Back Pain With Lower Back Workouts
link : How to Prevent and Eliminate Low Back Pain With Lower Back Workouts
How to Prevent and Eliminate Low Back Pain With Lower Back Workouts
Are you suffering from low back pain? Did you know that 80% of Americans suffer from low back pain? It's the most common complaint and one of the main reasons people miss work.
Most back pain is caused by our repetitive everyday movements such as sitting for long periods. Most of us spend most of our days sitting. We sit when we eat, when we work at our desks, when we drive, when we watch tv, use the bathroom, and some even sleep in a sitting positions with hips and knees bent. We also spend our time sitting when we exercise on gym equipment. Because most common gym equipment requires you to sit.
What happens when we sit too much is our back, shoulders, hip flexors and quadriceps become tight. Our gluteus maximus, or buttocks muscles become week. And our deep core muscles that stabilize our spine also become week.
So effective lower back workouts should lengthen these common muscles that have become tight over time. One of the best ways to increase flexibility is through static stretching. Static stretching requires holding stretches for a minimum of 20 seconds.
A great place to start is to increase flexibility in the hip flexors, quadriceps and the back (latissimus dorsi). There are many exercises to lengthen these muscles.
A good quadriceps stretch can be don by standing near a wall and place one hand on the wall for balance. Then grab one ankle with your hand and pull your foot towards your buttocks until you feel a slight stretch in the front of the thigh. Hold it for at least 20 seconds and repeat on opposite side.
A good hip flexor stretch can be performed by kneeling on the floor. Then place one foot with knee bent in front of you. The back leg knee is on the floor. Draw your belly button in and move your hips forward until you feel a stretch in the front of the back thigh. Squeeze you buttocks to make the stretch more effective. Again hold the stretch for 20 seconds and repeat on opposite side.
There are many exercises you can perform to strengthen the deep core muscles that stabilize your spine. One common exercise is the plank. Lie face down on the floor, and place your forearms on the floor with palms facing down. Place your feet together. Draw your belly button in and rise off the floor resting on your forearms. Keep your belly button drawn in the entire time. Hold for 5 seconds and repeat 10 times
One of the best exercises to strengthen the gluteus maximus is the squat. You can perform this by placing a ball behind you against a wall. Place your feet in front of you and point your feet straight ahead. Slowly squat down and rise back to the top by squeezing your buttocks.
Thus the article How to Prevent and Eliminate Low Back Pain With Lower Back Workouts
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