Exercise your back pain!

According to the American Academy of Orthopedic Surgeons, 80 percent of Americans will experience back pain at some point in their life.

Traditional treatment for low back pain involves increasing core strength to increase flexibility in tight muscles, provide better stabilization of the spine, and perform exercises to correct muscle imbalances. The muscles that surround the spine provide stability and support to the spine. All muscles between the hips and shoulders are included. These muscles are known as core muscles. Back pain can be caused by muscle imbalances in any of these muscles. If the back of the thighs are weaker than the front of the thighs, there will be an uneven pull on the front of the spine. This muscle imbalance can be caused by long periods of standing or sitting, improper strength training or running, this lordotic curve or backward rocking of the spine can be painful.

There are more effective ways to integrate core strength training exercises into every exercise you perform than doing traditional sit-ups. One way is to use effective breathing. The following “Pilates” style breathing technique can be added to any strength training exercise. While doing a leg press, inhale during the push-up portion and exhale during the press. This deep breathing technique should be built into the resistance or strength of the exercise. You will use the muscles of the diaphragm that help provide spinal support and lengthen the spine, by breathing from the diaphragm rather than shallow breathing into the upper chest.

Abdominoplasty and bridge lift and can help reduce back pain and strengthen core muscles. The tummy tuck is simply a pelvic tilt that pulls your abs off the ground. Just lie on your stomach and squeeze your glutes to lengthen your spine. Bring your tailbone toward your heels instead of pressing down on your thighs. Perform 10 to 12 repetitions of each exercise alternating until you have completed 2 to 3 sets. For the bridge, simply place your feet on a bench or the floor and lift your pelvis up; the rib cage should remain low to reduce irritation to the spinal muscles. This will relieve the stress on your back and focus the muscle contraction in your hamstrings and glutes.

The lumbar side stretch, hip flexor stretch, and calf stretch can help relieve spinal pull.

For the hip flexor stretch, bring one foot forward with the knee bent, at a 90 degree angle (knee to hip and knee to ankle) while the other leg is on the floor behind with the foot pointing toward the ceiling. . This stretch helps open the back muscles on the sides of the spine near the hips. Squeeze your glutes to deepen the stretch with each exhale. You should feel a stretch in your back leg, in the front of your thigh, and your hamstrings in your front leg.

For the lumbar side stretch, spread your legs with your knees bent while sitting or standing. Bring one hand to the foot inside the thighs and the other behind the head.

The last section opens the Achilles tendon; the most distant pull of the spine from the body. Place an object under your foot and lean your body weight forward. Maintain a smooth breath while holding all the stretches for 10 to 30 seconds.

By exercising your core muscles, you can keep exercising without sacrificing your back. Check with your doctor before starting ANY exercise program!