Friday, February 17, 2012

Strengthening Your Lower Back And Avoiding Back Pain

Low back pain is one of the most common complaints that doctors hear from their patients. Most of these have simple causes such as overworked muscles to a more complicated sources like nerve compression or calcification of the vertebrae.
An often-overlooked cause can be an inactive lifestyle.

Here are some few exercises that might help to at least reduce or relieve lower back pain.

According to Mary maslow, a personal trainer and exercise specialist at Lifebridge Health & Fitness, maintaining a good posture is a great way to avoid back pain.

To get a good posture, try standing against a wall to help arrange the body. Line up your ear canal, the shoulder, hip, knee and ankle joints. From a side view, there would be a plumb line running through these points.
Step away from the wall and attempt to maintain that position. You might also notice a smaller waist girth and a taller stature.

Support weak muscle of your low back by strengthening the muscles of the abdominal wall. Through abdominal compression, it can provide a great way to strengthen the area.

On the floor or other firm surface, lie on your back and imprint your spine and anchor your shoulders on the floor by tightening the muscles between the shoulder blades. Elevate your knees over your hip joint to a 90-degree angle at both the knee and the hip. Hold that position for as long as you can, working your way up to 2 minutes.
If you feel pain lifting the legs up and down, try placing your calves on top of a chair seat and losing contact to increase the tension in the lower abdominal region. Be sure not to allow the knees to creep over the navel, because it will reduce the effectiveness of the compression.

Try performing more traditional abdominal exercises, such as abdominal curls, reverse curls and crossovers.

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