Acute, Recurrent & Chronic Lower Back Pain Relief
Lower Back Pain Causes
Lower back pain is often caused by straining or overusing the muscles in your lower back. The reason these are the top two contributers to lower back pain is because the lower back supports and connects the upper and lower body. With that being said this muscular region needs to be strong. That is where core strength comes in. Many people make the mistake of thinking core strength is just about your abs or abdominal muscles. This unfortunately makes up for the front part of your core. The back needs to be equally strengthened
Lower back strengthening
Have you ever done sqauts, bench press, cleans, push press, leg press. These are all lifts that use your lower back. You might even be surprised now reading this because you may have not realized it at all. But if you are doing all of these lifts properly then your lower back muscles are definitely incorporated into these lifts. Don’t believe me try it right now, just stand up and do a squat. What did you feel you stick your chest out, you locked in your lower back, and you tighten your abs. Now don’t jump ahead of yourself and think that since you work your back everyday, then you don’t need to work your back muscles like you would your arms or your abs. That is also wrong. The difference is when you do all of these other lifts you are using your back muscles or they are simply supporting your other muscles as they work out. In actuality your back muscles don’t really reap the benefits unless your are specifically working them.
Simple Lower Back Exercises
Supermans. These can be done a variety of ways with or without weight and for me personally I do them without weight and I weigh 250lbs. Lie flat on your belly arms out in front and legs out in back. Now raise your arms and feet off the ground about 6-12 inches at the same time. This should arch your back and the only thing on the ground should be your belly and upper thigh. Do this 8-12 times for three total sets. Super Dogs. Another superman variation. Get on all fours like your a dog. On your hands and knees. Then kick one leg out directly behind you and raise the opposite hand reaching directly out in front of you. Alternate hands and feet (right leg, left hand, left leg, right hand) do this a total of 20 times for three 3 sets. And finish off your core work out with 3 sets of abs in the 10-15 rep range. Crunches are fine if they hurt your back try hanging leg raises. Lie flat on your back arms at your sides. Raise both feet with legs straight 10 inches off the ground and hold for 3 secs and release. Do three sets of 10. This core training workout is simply doesn’t require weights or much space. Takes about 5 minutes tops depending on your pace and rest intervals.
Lower Back Pain Symptoms Can be dull, burning or sharp pain Can be pinpointed to a location or broad area Can start gradually or sudden Can be with muscle spasms or stiffness Can cause leg pain, numbness Acute- Last less than 3 months goes away within 4-6 weeks of treatment Recurrent- Acute pain that returns Chronic- Pain close to 100% of the time
Self Help for Back Pain
If you are experiencing Acute Lower Back Pain began with a core training regimen consisting of 2 lower back exercises like super mans and super dogs combined with 2 different abdominal exercises crunches and leg raises. Do this routine 3 times a week and give it about 14 days. If after 14 days you see no difference then there are other things to take into consideration like the types of chairs you sit in, do you stand alot, the mattress you sleep on, the position you sleep in. And if you can’t pinpoint it make an appointment with a physician.
