Is your back bothering you? If yes, then we got a good medicine. But first of all, we should take a look at how lower back pain is caused.
Besides a herniated disc which is another topic, a lot of problems occur with three issues:
- Weak muscles around the hip area.
- A wrong coordination and control of these muscles to put the body parts in the right alignment.
The muscles that tend to weakness are the Abs, the Hamstrings, and the Glutes. And on the other side, the Erector Spinae and the Hip Flexors tend to a shortening. These conditions lead to an anterior pelvic tilt which causes a lumbar lordosis and an uneven load of the intervertebral discs. Either this causes the pain itself or the body contracts all the muscles around that area to prevent it from damage which causes muscle tenseness and pain. To help you with these problems we got three tips that you can follow easily.
The first tip is really simple. Just do the opposite of the movement which causes your lower back pain. Instead of an anterior pelvic tilt, go for a posterior pelvic tilt. Try to align your spine with a neutral position to get the right feeling for that movement. Imagine your pelvis is a bucket and move it to pour the water out of your back. You can do this in different positions. In some positions, it’s harder to adjust your posture. And some it’s easier. But all positions will help you to get the right coordination for that movement.
The second tip is to stretch the shortened muscles which are responsible for the excessive anterior pelvic tilt. We can do this with the knee to chest stretch in different positions. As you can see, the tucked position will eliminate the arch in the lower back and will stretch your erector spinae.
Another good exercise is the lunge stretch. With that, you try to eliminate the arch in your lower back and aim for a neutral spine. With this movement, you will stretch your hip flexors. Of course, you have to stretch both sides equally to avoid imbalances.
To release the tension of these muscles you can also use a Blackroll or massage balls. The concept behind that method is simple. Add pressure to these muscles and with that, you can release the tension. The pressure will also increase the blood flow in that area, and metabolic waste products can be evaluated better.
The last tip is about the strengthening of the weak muscles. A good exercise to strengthening the hamstrings and the glutes is the Glute Bridge. You can do different progressions of this exercise. But always keep in mind to not arch your back, and keep your pelvis posterior tilt.
One of the best overall exercises for strengthening all those muscles is the Plank. When it’s done correctly! You can also do different variations if you’re strong enough to hold the posterior pelvic tilt. The last exercise is to step up. Alternate both sides and aim for a clean and smooth movement without forgetting to tilt your pelvis backward when coming up.
Most of the time lower back pain can be reduced by simply doing the right exercises with the right execution but you can also use some help utilizing Posture Corrective.
What is Posture Corrective and what is it for?
There are numerous benefits good posture can provide including relieving, chronic neck and back pain, increasing energy levels, and preventing future health problems.
I want to introduce you a fully customizable posture brace that comfortably fits any body shape. What would a posture corrective be good for? Well, it will help you reduce chafing and rubbing under the arms.
Most of the products which are more popular are weather expensive or uncomfortable. If you have a bad posture you want to work on, it is recommended to look up for a posture corrective lightweight design. The front torso must be left unconstrained while the square d-rings prevent the straps from twisting.
It is also recommended, if you are a gym person, to make your routine with your posture corrective on, especially if you usually do exercises for back problems.
But if you are not a gym person. There are plenty of exercises you can do from your home using your posture corrective and it would help with your back pain.
If you are thinking about getting your posture corrective, we recommend you to start using it 30 minutes per day and go increasing the time of use little by little.
Well, that’s all for today. Please don’t forget to comment your experience and if you already try a posture corrective, we would like to know about it. See you next time.