| According to the American Academy of | | | | Simply lie face down and squeeze the glutes to |
| Orthopedic Surgeons, 80 percent of Americans | | | | lengthen the spine. Reach the tailbone down |
| will experience back pain at some time in their life. | | | | towards the heels instead of pressing into the |
| The traditional treatment for low back pain is | | | | thighs. Perform 10-12 repetitions of each exercise |
| increasing core strength to increase flexibility on | | | | alternating them until you have completed 2-3 |
| tight muscles, provide better stabilization of the | | | | sets. For the bridge, simply place the feet on a |
| spine and exercises to correct the muscle | | | | bench or on the floor and scoop the pelvis |
| imbalances. The muscles surrounding the spine | | | | upward; the rib cage should stay low to reduce |
| provide stability and support of the spinal column. | | | | the spine muscles irritation. This will relieve stress |
| All the muscles between the hips and shoulders | | | | on the back and focus the muscle contraction into |
| are included. These muscles are referred to as | | | | the hamstrings and glutes. |
| the core muscles. Back pain can be caused by | | | | The lumbar side stretch, hip flexor stretch, and |
| muscle imbalances of any of these muscles. If the | | | | calf stretches can help to alleviate pull on the |
| back of the thighs are weaker than the front of | | | | spine. |
| the thighs, there will be uneven pull on the front | | | | For the hip flexor stretch, bring one foot forward |
| of the spinal column. This muscle imbalance can be | | | | in a bent knee, 90 degree angle (knee to hip and |
| caused from long periods of standing or sitting, | | | | knee to ankle) while the other leg is on the floor |
| improper strength training or running, this lordotic | | | | behind with foot pointing toward the ceiling. This |
| curve or sway back of the vertebral column can | | | | stretch helps to open the muscles in the back on |
| be painful. | | | | the sides of the spine near the hips. Squeeze the |
| There are more effective ways to integrate core | | | | glutes to deepen the stretch with each exhaled |
| strength training exercises into every exercise | | | | breath. You should feel a stretch on the back leg, |
| you perform, than by doing traditional crunches. | | | | in the front of the thigh and the hamstrings on |
| One way is to use effective breathing. The | | | | the front leg. |
| following "Pilates" style breathing technique can be | | | | For the lumbar side stretch bring the legs wide |
| added to any strength training exercise. While | | | | with knees bent while sitting or standing. Bring one |
| performing a leg press, inhale during the bending | | | | hand down towards the foot inside the thighs and |
| part and exhale during the press. This deep | | | | the other behind the head. |
| breathing technique needs to be incorporated with | | | | The last stretch opens up the Achilles tendon; the |
| the resistance or force of the exercise. You will | | | | most distant pull on the spine of the body. Place |
| utilize the diaphragm muscles which help to | | | | an object under your foot and lean your body |
| provide spinal support and lengthen the spine, by | | | | weight forward. Keep a fluid breath while holding |
| breathing from your diaphragm instead of shallow | | | | all stretches for 10-30 seconds .You should feel a |
| upper chest breathing. | | | | stretch behind the knee and shin. |
| The tummy tuck and bridge lift and can help | | | | By exercising core muscles you will be able to |
| reduce back pain and strengthen the core | | | | continue working out without sacrificing your back. |
| muscles. The tummy tuck is simply a pelvic tilt | | | | Check with your doctor before starting ANY |
| drawing the abdominals away from the floor. | | | | exercise program! |