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Causes of Lower Back Pain
There are a number of reasons that may cause one to suffer from lower back pain. While there are certain spinal conditions that may indeed be the root cause of lower back pain, studies have shown that weak muscles are often to blame for this pain.
If you experience lower back pain while walking, sitting or standing for a prolonged period of time; or when bending to reach or lift, you may have weak muscles. Some signs or symptoms of lower back pain may include the following: aching, burning or throbbing; shooting or stabbing pain; tightness; pulling or stiffness. You may notice that these feelings are more prevalent in the morning, or in the evening. This may be attributed to lying in one position while you are sleeping, or perhaps, once the work day is done and you are able to finally sit down and relax, these feelings may be present.
Incorporating exercises that are specifically designed to target lower back pain into your daily exercise regime will strengthen the muscles and provide for greater flexibility.
The muscles in the back, abdomen and buttocks provide support to the spine and are commonly known as the core muscles. By strengthening the core muscles, lower back pain can be both prevented and improved and in many cases, eliminated.
If the muscles are not properly worked, they become tight and can cause the spine to be out of alignment, thus resulting in back pain. By stretching, the muscles are lengthened, mobility is increased as well as flexibility. This also helps to maintain good posture which further results in a decrease or elimination of back pain. If one is mindful of keeping their back straight and shoulders back, the posture is greatly improved and the weight of the body is evenly distributed, keeping the spine aligned and under less pressure.
Lower Back Exercises
As with any exercise program, it is important to consult with your physician to ensure that there are no physical limitations that may prevent you from performing these exercises.
A five minute stretching routine should be done to properly warm up your muscles before beginning you lower back exercises.
1. Wall Squat: Level - easy/beginner (targets back, hips and legs)
- Stand with back against wall, heels approximately one foot from the wall and feet shoulder width apart; slowly slide down the wall as you enter a crouched position (knees should be at a 90 degree angle - you may need to practice this a few times until you become stronger and more flexible); hold for a count of five and return to starting position. Repeat three times.
2. Plank: Level - intermediate (targets back, abdomen, legs and arms)
- Lay on stomach; elbows and forearms on floor; enter in push up position while maintaining balance on toes and elbows; legs and back should be straight; hold for 15 seconds; return to starting position. Repeat five times.
3. Leg/Arm Raises: Level - easy/beginner (targets back and hips)
- Lay on stomach; arms in front; palms and forehead on floor; lift one arm while raising head and shoulders with opposite leg; hold for 10 seconds; return to starting position; repeat other side. Exercise should be performed five times each side.
4. Crunches: Level - easy/beginner (targets upper abdomen)
- Lie on back; knees bent; exhale and raise torso off floor, while keeping lower back flat; inhale as you return torso to floor. Note: only head and shoulders need to be raised - this will prevent strain and possible injury. Repeat 10 - 15 times until abdomen is stronger and gradually build repetitions.
5. Reverse Crunch: Level - intermediate (targets lower abdomen)
- Lie flat on back; feet in the air; knees bent at 90 degree angle; hands placed under buttocks; tighten lower abdomen; lift buttocks off your hands; hold for 10 seconds; return to starting position. Repeat 10 - 15 times and gradually increase as muscle strengthens.