According to the American Chiropractic Association, low back pain will affect over 80% of Americans at some point in their lives. Additionally, 55% of people with low back discomfort report spending most of their days sitting down.
The majority of low back pains aren’t brought on by an underlying illness or problem. Instead, it develops as a result of either overusing certain muscles or weakening other muscles due to underusing them. Poor form when performing exercises like squats and deadlifts, as well as persistently rounding your lower back while sitting and working, are all risk factors for lower back pain. Stress and challenges with weight maintenance are two additional reasons that can make your problems worse.
Building a combination of lower back mobility and strength—yes, you need both—is the key to preventing all of these problems.
The balance of strength and mobility
In order to relieve back pain and relieve strain on your spine, you must have strong lower back muscles. Additionally, you require well-developed surrounding core muscles, which are typically lost if you spend an excessive amount of time sitting down. Spinal extensors and glutes, two important muscle groups that support your lower back when you’re standing, can become weak if you sit for an extended period of time.
However, developing core strength isn’t the only way to prevent and treat back discomfort. Mobility is also necessary. The muscles in your lower back play an important role in several motions, including bending at the waist, hunching backwards (as if deadlifting), and turning your body. Lower back discomfort can be relieved in these directions by moving with caution and awareness.
The first step is mobility.
Any rehabilitation programme should begin with mobility, which is often defined as “the ability to move your joints actively through their full range of motion.” Mobility reduces pain and tension. When you do this, pay attention to your hips, lumbar spine, and thoracic spine (or the lower back area itself).
The stretches you need to do
Include these stretches in your routine of daily exercises. They can ease existing lower back pain, and if you practise them regularly, they might also help prevent lower back pain.
This one targets your entire spine, from your upper back to your lower back. With your hands out in front of you and your butt back, begin in a child’s pose. Then, while maintaining a round back, move your torso forward while straightening your legs, ultimately ending in an upward dog pose with your back arched and your hips close to the ground. Return gradually to the beginning. Reps for 30 seconds. Do 3 sets. One vertebra at a time, concentrate on moving in a “wave” motion.
Lumbar figure four windshield wiper
Attack your hips and lower back here. Place your right foot on your left knee as you begin by lying on your back in the situp position. Hold this position while rotating your knees toward the floor while keeping your shoulder blades flat on the floor. To feel the full benefits of the stretch, concentrate on bringing your knees closer to the floor. Do three sets of 30 seconds each for each side.
This stretch targets the hips and lower back as well. Try to keep your chest on the ground as you lay on your stomach with your legs extended. Try to touch your right side toes to the ground by raising your left leg into the air and reaching it to the right. As you lift your leg up and over to the other side, keep your upper body and chest on the ground. Don’t worry if you can’t tap your toe on the opposite side. Maintain consistency in the motion, and your range will gradually get better. Work in alternate reps for 45 seconds. Make 3 sets.