Get Rid of Back Pain For Good with These Lower Back Exercises!
With the many "hats" we wear as mothers and women, most of us are no stranger to lower back pain. Yet, there are ways to get rid of lower back pain with simple stretches, as Andrea Metcalf shows us. Oftentimes, back pain is caused by tight hip flexors, the muscle that starts at the abdominal wall and reaches down your thighs. And the lower back muscles, called the extensors, can become strained as they work hard to secure the spine and support the gluteal (buttock) muscles. If you are having lower back pain, here are three exercises that can help stop back pain.
Lower Back Pain Exercises
1. IT Band Stretch
The IT band is located below the knee and stretches along the thigh, wrapping around to the lower back area. Standing upright, place one foot behind the other and turn foot up on its side by bending your ankle. Then, stretch your upper body toward the bent foot behind you. Hold for 10 to 30 seconds, then switch feet.
2. Split Lunge
Place feet 3-5 inches apart, then take your right foot behind you about 3 feet. Turn back leg toe-inward and push hips forward, lifting arms up toward the ceiling. Hold for 10 to 30 seconds and repeat on the other side. You should feel the stretch in the front part of your groin and abdomen.
3. Hamstring Stretch
Grab a chair or place on the wall or balance on one leg if you feel comfortable. While bending your knee, grasp your foot behind you, pushing your hips forward. You should feel a stretch in the front of your thighs, taking the pressure off the lower back.
Why Do I Have Back Pain?
When you were a child, did you remember having back pain? Chances are that you didn't. But, as we get older, our muscles tend to atrophy if we are not using them, meaning that the muscles get weaker. The saying, "use it or lose it," rings true here.
Women who enter their 30's begin to lose muscle mass and if we are stronger (and most of us are) in our chests and shoulders, then an imbalance occurs, causing back pain. So, in order to alleviate back pain, here are additional suggestions.
When working out either alone or with a personal trainer, it is imperative that you incorporate back exercises. And if you do not like weight training (although I highly recommend it), then try Yoga or Pilate's. You will find that as you strengthen your back, the pain will diminish, if not leave you completely.
As you work to strengthen your back, consider massage or stretch therapy. The top athletes do this regularly, so why not you? And if you work at a desk, make sure you are getting up and walking around regularly, in addition to stretching.