| According to the American Academy of | | | | glutes to lengthen the spine. Reach the |
| Orthopedic Surgeons, 80 percent of Americans | | | | tailbone down towards the heels instead of |
| will experience back pain at some time in | | | | pressing into the thighs. Perform 10-12 |
| their life. | | | | repetitions of each exercise alternating them |
| | | | until you have completed 2-3 sets. For the |
| The traditional treatment for low back pain | | | | bridge, simply place the feet on a bench or |
| is increasing core strength to increase | | | | on the floor and scoop the pelvis upward; the |
| flexibility on tight muscles, provide better | | | | rib cage should stay low to reduce the spine |
| stabilization of the spine and exercises to | | | | muscles irritation. This will relieve stress |
| correct the muscle imbalances. The muscles | | | | on the back and focus the muscle contraction |
| surrounding the spine provide stability and | | | | into the hamstrings and glutes. |
| support of the spinal column. All the muscles | | | | |
| between the hips and shoulders are included. | | | | The lumbar side stretch, hip flexor stretch, |
| These muscles are referred to as the core | | | | and calf stretches can help to alleviate pull |
| muscles. Back pain can be caused by muscle | | | | on the spine. |
| imbalances of any of these muscles. If the | | | | |
| back of the thighs are weaker than the front | | | | For the hip flexor stretch, bring one foot |
| of the thighs, there will be uneven pull on | | | | forward in a bent knee, 90 degree angle (knee |
| the front of the spinal column. This muscle | | | | to hip and knee to ankle) while the other leg |
| imbalance can be caused from long periods of | | | | is on the floor behind with foot pointing |
| standing or sitting, improper strength | | | | toward the ceiling. This stretch helps to |
| training or running, this lordotic curve or | | | | open the muscles in the back on the sides of |
| sway back of the vertebral column can be | | | | the spine near the hips. Squeeze the glutes |
| painful. | | | | to deepen the stretch with each exhaled |
| | | | breath. You should feel a stretch on the back |
| There are more effective ways to integrate | | | | leg, in the front of the thigh and the |
| core strength training exercises into every | | | | hamstrings on the front leg. |
| exercise you perform, than by doing | | | | |
| traditional crunches. One way is to use | | | | For the lumbar side stretch bring the legs |
| effective breathing. The following "Pilates" | | | | wide with knees bent while sitting or |
| style breathing technique can be added to any | | | | standing. Bring one hand down towards the |
| strength training exercise. While performing | | | | foot inside the thighs and the other behind |
| a leg press, inhale during the bending part | | | | the head. |
| and exhale during the press. This deep | | | | |
| breathing technique needs to be incorporated | | | | The last stretch opens up the Achilles |
| with the resistance or force of the exercise. | | | | tendon; the most distant pull on the spine of |
| You will utilize the diaphragm muscles which | | | | the body. Place an object under your foot and |
| help to provide spinal support and lengthen | | | | lean your body weight forward. Keep a fluid |
| the spine, by breathing from your diaphragm | | | | breath while holding all stretches for 10-30 |
| instead of shallow upper chest breathing. | | | | seconds .You should feel a stretch behind the |
| | | | knee and shin. |
| The tummy tuck and bridge lift and can help | | | | |
| reduce back pain and strengthen the core | | | | By exercising core muscles you will be able |
| muscles. The tummy tuck is simply a pelvic | | | | to continue working out without sacrificing |
| tilt drawing the abdominals away from the | | | | your back. Check with your doctor before |
| floor. Simply lie face down and squeeze the | | | | starting ANY exercise program! |