Low back pain is an all-too-common problem that many people have to deal with. A large number of factors may contribute to this discomfort. Often times, however, the cause may be easy to fix.
The most common cause of low back pain is due to a disproportionate abdominal strength to back strength ratio. We use our back muscles in just about all of our daily activities from lifting, to walking, to pulling, to keeping ourselves upright. When lifting against a resistance (lifting an object from the floor), or against gravity (standing from a seated position), our back muscles are contracting to extend our hips and become stronger. The muscles that help us flex at the lumbar region of the vertebral column (rectus abdominus, obliques) rarely move against gravity or an external resistance within normal, everyday activities. Therefore, the muscles in the back are stronger than those in the front, and can cause strain on the lower back. Try this simple abdominal strengthening exercise:
CRUNCH-Lie on your back with your feet planted on the floor and your heels about12 inches from your behind. Place your hands just behind your ears (or your arms across your chest). Lift your upper body up towards the ceiling until your shoulder blades come off of the floor, then slowly lower yourself back down. That is one repetition. Perform 10-25 repetitions 2-3 times (sets).
Another cause of low back pain could come from tightness of the hamstrings (the muscles in the back of the leg, above the knee). The hamstring muscles cross the hip joint and are extenders of the hip joint. Tight hamstrings can cause the hips and pelvis to rotate back flattening the lower back and causing back problems. Stretching the hamstring muscles may return the back to a more natural position, relieving low back pain.
Try this simple stretching exercise:
Sit on your bed or a chair. Extend one leg straight out in front of you (onto another chair if sitting in a chair). Plant your other foot on the floor. With your foot dorsiflexed (toes pulled towards you), gently lean forward trying to bring your chest towards your knee. Keep your head up and shoulders back to maintain good posture. Lean until you feel a gentle stretch in the back of your leg. Hold for 30 seconds. Repeat 3 times on each leg.
Try these exercises at least 3 days a week for a few weeks, and hopefully you will find yourself with decreased low back pain.
