Few things are more distracting and debilitating than lower back pain. When your back hurts, everyday tasks like driving or sitting at the computer become onerous tests of pain tolerance. But by taking proactive measures and exercising the muscles that support the spine, you can alleviate back pain and keep it from coming back.
The Spine, the Pelvis and Alignment
The National Institute for Neurological Disorders and Stroke points to sedentary lifestyle and lack of exercise as primary causes of non-injury-related low back pain in adults aged 30-50. When the muscles which support the spine lose tone, body weight compresses the vertebrae, pinching the nerves and causing pain and muscle spasm. To alleviate pain, the core muscles -- which include the pelvic floor, the abdominals and low back muscles along with the hamstring and hip flexor muscles -- must all be addressed.
Stability Ball Rolls
The muscles of the pelvic floor work with the transversus abdominus to hold the pelvis in place and keep the lower spine in alignment. To engage these muscles, lie on your back with your arms straight out from your shoulders in a cruciform. Place a stability ball beneath your calves and against your hamstrings, knees hip-width at 90 degrees. Keeping shoulders anchored and upper spine aligned, slowly allow the knees to roll to the right, then reverse and return to center. Repeat to the left. Complete 10 repetitions to each side.
The Butterfly Bridge
Sitting is a prime culprit in causing spinal misalignment by overstretching the hamstrings at the hip. When the hamstring and hip flexor muscles have uneven tension, they pull the pelvis and low back out of alignment, To strengthen hamstring and low back muscles and engage the pelvic floor, lie on your back with feet hip width apart, knees bent at 90 degrees, palms down next to hips. In a four-count sequence, inhale as you lift your hips toward the ceiling, exhale and press your knees together, inhale and open your knees, then exhale and return to the floor. Repeat 10 times. When finished, hug your knees to your chest to stretch your low back.
Superman
Poor posture and uneven use of the right and left sides of the body can throw your spine out of whack. To restore balanced tension, lie on your belly, knees straight, arms overhead. Inhale as you simultaneously lift the right arm and left leg. Hold for two counts and exhale as you slowly lower. Repeat with the left arm and right leg. Repeat 10 times on each side. When finished, pull back into a child's pose, sitting back on your heels as you rest your forehead on the floor. Relax into this stretch for several seconds.
Preventative Measures
Strong muscle tone and stretching are fundamental to avoiding back pain. Cultivating good postural habits is also important. Sitting and standing with a neutrally aligned spine and equally distributed body weight will keep muscle tension in balance and relieve pressure on the nerves. If you are overweight, losing a few pounds will take some load off your spine.
