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The most effective lower back exercises to relieve back pain
Despite what you may think, the cause of lower back pain is rare in the location where it hurts. Most people and their therapists think it is. That's why they want to heat, rub, crunch, vibrate, and slice the area where it's most painful. In fact, you can tell how good a therapist is by observing where they go in searching for the cause of the pain. Just attacking the area that hurts emits a large amber light. Surprisingly, lower back pain is just...
The most effective lower back exercises to relieve back pain
Despite what you may think, the cause of lower back pain is rare in the location where it hurts. Most people and their therapists think it is. That's why they want to heat, rub, crunch, vibrate, and slice the area where it's most painful.
In fact, you can tell how good a therapist is by observing where they go in searching for the cause of the pain. Just attacking the area that hurts emits a large amber light.
Surprisingly, lower back pain is just a symptom that some of the bones in your lower back are not aligned properly. Your next task is to get them back in alignment. If you do that, there's a good chance the pain will go away.
When the vertebrae no longer align properly, ligaments, tendons and muscles are stretched beyond their pain threshold. The core of the discs is pushed out and the disc collapses. Often the nucleus hits the spinal cord. Then the pain really begins. You can't sneeze or cough without feeling like there's a red-hot poker lodged in your back. You cannot bend over the pelvis to brush your teeth. You can't bend over to put your socks on.
So what causes the vertebrae in your lower back to misalign?
Answer! If the pelvis is out of alignment, it is very likely that the bones above it are out of alignment as well.
Treat the pelvis as the foundation for the bones above it and consider this analogy. When the foundation of your home moves, the walls crack. You can patch or paper the cracks, but you will probably have to keep patching and papering until the kingdom comes. The solution is to support (and level) the foundation so it can't move.
The prerequisite for an aligned spine is an aligned pelvis.
So what causes the pelvis to no longer align properly?
Answer! Tight calf, hamstring, gluteal and hip flexor muscles.
Which brings us back to the question of what are the best exercises to relieve back pain?
Answer! Flexibility exercises that affect pelvic alignment, especially exercises that loosen tight calf, hamstring, gluteal, and hip flexor muscles.
But that's not the whole story. You also need to strengthen the entire musculoskeletal ecosystem by going to the gym and exercising regularly - or if you hate lifting weights, start regular and systematic strength training at home that includes situps, push-ups, squats and Superman back arch training.
It makes sense to have a body strong enough to keep the bones of your spine in proper alignment.
Interestingly, the ability to do push-ups is one of the best predictors of back pain risk. As you do push-ups, all the muscles in your core are strengthened, front, back and core.
If you're looking for goals for situps, pushups, and squats, 20 is good, 30 is better, and 40 is best. Build up the Superman back arch to a few minutes of gentle ups and downs without your chest or legs touching the floor.
The final piece of the lower back puzzle is a relaxing exercise to calm the spine. Exercises in which you lie on your back with both legs bent at 90 degrees and the lower legs supported by an ottoman. This is known in the industry as a static back exercise. Lying in this position for 20 minutes will give you temporary relief from back pain. Over the course of weeks and months, the vertebrae can gradually become better aligned again.
Another relaxing pose using the ottoman is lying on the floor with one leg on the ottoman and the other stretched out on the tide for 20 minutes - then switch legs. This is the backrest stretch. Over 20 minutes, the hip flexor muscles will gradually relax and over the weeks and months, your vertebrae will be able to align better again.
If you're diligent, spend a few hours each evening on the floor watching TV, reading a book, or just drifting off with the fairies doing the flexibility and relaxation exercises.
The strength exercises you can do when you are taking a walk, shuffle, jogging, swimming, cycling... in the morning.
Just like Rome wasn't built in a day, your lower back pain wasn't created in a day. For most people, this happens over decades due to poor sitting posture and a lack of strength and flexibility exercises. Being 20 or more kg overweight doesn't help.
Neither will back pain be cured in a day. Depending on how misaligned your pelvis and the bones above it are, it may take a few months before you experience true relief and up to a year before you can say, "I no longer have lower back pain."
But the good news is that if you start doing something now, 80% of people have an 80% chance of getting back to 80% good nick within a year. If you have back pain, you have a good chance.
In the meantime, stay tuned and start some serious strength and flexibility training right away.
Inspired by John H. Miller