Exercise And Low Back Pain

Exercise And Low Back Pain - What Causes Back Pain And What You Can Do To Prevent It.

Back pain can have several different causes. There could be pinched nerves or worn discs between your vertebrae. Your back pain could be the result of a specific injury or overuse. Some people also experience back pain caused by a muscle imbalance, resulting from a sedentary lifestyle. No matter what the cause of your pain, strengthening your core, stabilizing muscles will help protect and support your lower back, which will prevent injuries and relieve pain. Not only can a muscle imbalance cause pain and discomfort, but it can also put you at an increased risk of injury because of instability in your back.

The most common imbalance is weakness is the lower abdominal muscles and tightness in the lower back. This causes the pelvis to tilt forward and effect the alignment of the lumbar vertebrae. There are a few things you can do to strengthen the muscles in the lower abdominal area and take pressure off of your back. To stabilize your spine when laying on the floor, press your belly button into the ground until your lower back is touching the floor, or as close as possible. Maintain this posture while you do any crunches or reverse crunches. You should also get used to the feeling of this posture so you can hold it when you are doing standing exercises as well.

Just attaining and holding proper posture is a good exercise if you have a very imbalanced lower back and abdomen. The reverse crunch is a great way to reinforce good posture. Once you've pressed your low back into the floor, with your knees raised and feet near your buttocks, use your lower abdominal muscles to raise your feet and hips off the floor. Holding a plank ( like the up position of a push up, on your hands or elbows) is also a great exercise, as long as you maintain your proper spinal posture.