How To Exercise Back Pain Away

  1. profile image54
    tomsee59posted 10 years ago

    According to past research and studies, nearly 80%
    of all Americans will experience some type of back
    pain in their lives.  The American Academy of
    Orthopedic Surgeons believes this as well, as they
    say 80% of us out there will encounter some type of
    problem with our back before we die.

    Traditionally, the treatment for lower back pain is
    increasing core strength to increase flexibility on
    muscles that are tight, which will provide better
    stabilization of the spine and exercises to correct
    the imbalances of the muscles.  The muscles that
    surround the spine will provide stability and support
    of the spinal column.

    Every muscle between the hips and shoulders are
    included as well, as these muscles are referred to
    as the core muscles.  Back pain can be a result of
    muscle imbalances caused by any of these core
    muscles.  If the back of your thighs are weaker than
    the front of your thighs, there will be an uneven
    pull on the front of your spinal column. 

    There are some effective ways that you can integrate
    core strength training exercises into all of the
    exercises you perform, rather than doing just the
    traditional crunches and sit-ups.  One such way
    is by breathing effectively.  Deep breathing will
    utilize your diaphragm muscles which will help
    support the spinal column and lengthen the spine,
    which is great for your lower back and supporting
    you when you walk or run.

    The tummy tuck and bridge lift can also help you
    to reduce back pain and strengthen the core
    muscles as well.  The tummy tuck exercise is a
    simple pelvic tilt that draws the abdominal muscles
    away from the floor.  Do perform a tummy tuck,
    simply lie face down on the floor and squeeze
    your glutes to strengthen your spine.

    Instead of pressing into your thighs, you should
    instead reach your tailbone down towards your
    heels.  Perform 15 reps of each exercise and
    alternate them until you have completed a couple
    of sets. 

    For the bridge, place your feet on a bench or
    on the floor and scoop your pelvis upward, as your
    rib cage should stay low to reduce any irritation
    to your spinal muscles.  The bridge will help to
    relieve stress on your back and focus the muscle
    contractions into the glutes and the hamstrings.

    Other exercises for lower back pain are the lumbar
    side stretch, hip flexor stretch, and calf
    stretches, as all three can help to alleviate
    pull on your spinal column.

    Hip flexor stretch
    When doing a hip flexor stretch, bring one foot
    forward in a bent knee, 90 degree angle, while your
    other leg is on the floor behind you with your
    foot pointed upwards toward the ceiling.  The
    hip flexor stretch will help to open up the
    muscles of your back on the side of the spine near
    your hips.  You can also squeeze your glutes as
    well to deepen the stretch with each breath you
    exhale.  You should begin to feel a stretch in your
    back leg, in the thigh front and the hamstrings
    on your front leg.

    Lumbar side stretch
    This stretch will bring your legs wide with your
    knees bent while you sit or stand.  Simply bring
    one hand down towards your foot on the inside of
    the thighs and your other hand behind your head.

    The last stretch will open up your Achilles tendon,
    which is the most distant pull on the spine.  For
    this, place an object under your foot and lean the
    weight of your body forwards.  Maintain a fluid
    breath while you hold stretches for 30 seconds or
    so.  After a while, you should begin to feel a
    stretch behind your knee and shin.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)