The latest research that was done by the National Institute of Health showed that 80% of adults are going to face with a back pain at least once in their lives. If you think that this fact is a great excuse for you to stop visiting the gym, because maybe you are thinking that you may face with back injuries while exercising, you should re-check your decisions.
If you are having weak core, weak glutes and hips, or you have just poor or wrong body posture while sitting it is probably that you will face with back pain sooner or later. The fact is that the back pain is not only created as a result of certain traumatic injuries. Dan Giordano, who is a physical therapist explains that the prolonged sitting in wrong positions is the main cause of weakened hips and cause of hip flexors, and those conditions are leading to back pain. That is so because the wrong sitting is actually causing a rotation of the pelvis and increased pressure on your lumbar or spine, which is catastrophic for your back.
So if you are suffering from a back pain and your work is related with a lot of active body performances it is obvious that your body needs a rest. On the other hand, the proper exercises are the one that will relieve your back from the constant pain that you are feeling and will help you to cure the same.
Giordano recommends that everybody who are feeling constant back pain should consult with a physical therapist who will prescribe a list of the best exercises for his condition. If you are just tired of visiting experts or you just want to start with some light exercises that will relieve your back from the pain, the following article will present to you a very simple workout consisted of 6 exercises which was designed to help to the people who are struggling with back pain.
- Table-Top Transverse Abdominis Hold
Giordano strongly recommend this exercise because the same is sort of an isometric move which is designed to engage the transverse abdominals. When performing this exercise, it is really important not to hyperextend your back or look back because in that way you will broke your move and you will have to stop with the exercise immediately.
Start the exercise by laying down on your back on the ground. Bend your knees so that they will form an angle of 90 degrees i.e. your body needs to form a table-top position with your hands at your sides. In order to maintain a core activation, push your back flat to the floor and raise your shoulder blades so that you may tuck your chin. Try to stay into this position for 10 seconds and then return your body to the staring position. Make 10 repetitions of the exercise.
- Transverse Abdominis Push-Down
Giordano explains that this is another excellent isometric move that is great for engagement of the transverse abdominis. While performing the exercise it is very important not to forget to breathe. Once you will feel a pressure at the lower part of your back, immediately lower your head to the ground or at least try to bring your knees a little bit closer to the shoulders.
Start the exercise by laying down on your back and bend your knees so that the same will form an angle of 90 degrees i.e. your body will go into a table-top position. Then your left hand needs to go on your left thigh and your right hand needs to go on your right thigh. In order to tuck your chin, you need to raise your shoulder blades. While you are pushing your knees towards the shoulders, press your hands into your thighs. Try to stay into this position for 10 seconds and then relax a little bit. Make 10 repetitions of the exercise.
Giordano explains that this is an interesting exercise, because while you are performing you are never looking up, which will help you to avoid hyperextension. While performing the exercise it is very important not to arch your back, because you may cause a lumbar hyperextension.
Start the exercise by laying down on all your fours, so that your elbows will go under your shoulders and arms will be on a shoulders’ distance. If you think that the flat hands are causing you uncomfortable situation, then perform a fist. Them make a movement by raising your butt up into the air and position your look down at the ground, so that your entire body will be turned into a plank position. In order to perform a slight pelvic and avoid lumbar spine extension you will have to squeeze your quads and glutes and raise your hips off the ground. Try to stay into this position for 30 seconds.
- Banded Bridge
Giordano explains that this exercise is good for activation of the posterior chain, because the same involves keeping the heels on the ground. At the point where you will have to raise your hips off the floor, make sure that you will do that by pressing through the heels. Once you will be at the top of the bridge it is very important not to hyperextend your body, because the same may cause increased pressure on your spine which will lead to locking the facet joints in your spine.
Start the exercise by laying down on your back on the ground. Bend your knees a little bit and bring your feet in a flat position on the ground. You will have to put a resistance band above your knees so that you may press out the band. Before lifting your hips into a neutral position, brace your core and squeeze your glutes. Then you may lower down your body to the starting position. Make 15-20 repetitions of the exercise.
- Fire Hydrant with Band
Giordano explains that this exercise is great for stabilization of your body. The same will activate the glutes of your legs, the leg that you are lifting, as well the leg that is resting. It is very important to raise your leg once you felt that our glute is activated. Avoid lifting your legs too high because you may put greater pressure on the lower back, which will cause injury.
Start the exercise by placing your body on all your fours so that your shoulders will be placed directly under your wrists and your hips directly over your knees. A resistance band will be needed for this exercise too and you will have to place it above your ankles. Bend your right knee so that the same will form an angle of 90 degrees. Them make a movement by lifting the knee up and out to the side, similar as a dog when is peeling on a fire hydrant. You will have to lift your knee until you felt that your glue is activated and then you may return your body to the starting position. Make 12 repetitions of the exercise with the one leg, then switch sides, and make the same repetitions with the other leg too.
- Donkey Kick with Band
Another effective exercise according to Giordano. It is very important not to hyperextend your hip once you will get at the top of the leg raise.
Start the exercise by placing your body on your all yours so that your shoulders will go directly under over tour wrists and your hips over your knees. Again a resistance band will be needed for this exercise. One part of the band put it on the arch of the foot you are going to raise, while the other part needs to be above your ankle. Bend your right knee so that the same will form and angle of 90 degrees. Then make a movement by lifting the knee up, so that you will position your foot towards the ceiling. You need to keep lifting the knee until you felt that the glute of the same is activated. Then you may return your body to the starting position. Make 12 repetitions of the exercise with the right leg. Then switch legs, and make additional 12 repetitions with the opposite leg too.