If you are not dealing with any form of traumatic injury, know that most people suffer from back pain as a result of a weak core, weak hips and glutes, and prolonged periods of poor posture while sitting.
That’s because prolonged sitting in the wrong position may cause the hip flexors to tighten, anteriorly rotating the pelvis to increase pressure on your lumbar, or lower, spine. And that’s where exercise comes in.
If you’re suffering from back pain, you may initially need rest. If you however exercise properly, it can help to actually cure your back pain. Here are a number of exercise moves to help treat and prevent back pain.
Tabletop Transverse Abdominis Hold
To perform this exercise, lie on your back with your knees bent at 90 degrees in a tabletop position and hands at your side. Push your back flat to the ground to maintain core activation, and lift your shoulder blades and tuck your chin. Hold for five to 10 seconds, then relax. Repeat 10 times.
This move will cause the transverse abdominis (the weight belt of the body) to engage. Avoid looking back or hyper extending your neck. Also, don’t allow your lower back come off the ground or the essence of the exercise is defeated.
Donkey Kick With Band
To perform this exercise, begin on all fours with hips directly over knees and shoulders directly over wrists, one part of a resistance band placed above your ankle and the other on the arch of the foot you are going to lift.
Ensure you keep a 90-degree flexion in the right knee by raising your knee up, and your foot towards the sky. Lift until you feel the glute activate, then return to start. Repeat 12 times, then repeat on the other side.
However make sure you dont hyperextend the hip at the top of the leg lift. If you do so, you will be using your lower back and putting pressure on the spine.
The Transverse Abdominis Pushdown
Lie on your back with knees bent at 90 degrees in a tabletop position. Place your right palm on your right thigh and your left palm on your left thigh. Lift your shoulder blades and tuck your chin. Press your hands into your thighs as you push your knees towards your shoulders, resisting the motion. Hold for five to 10 second then relax. Repeat 10 times.
If you feel pressure in your lower back, lower your head so that it’s on the ground or try moving your knees a little closer to your shoulders. Avoid holding your breath.
Place your forearms on the ground, elbows below the shoulders and your arms about should be shoulder-width apart. If flat palms bother your wrists, make a fist.
Tuck your toes, lift your butt up into the air (plank position), and maintain a neutral neck looking down at the floor. Squeeze your glutes, squeeze your quads, lift your hips away from the floor, and make sure you have a slight pelvic or butt tuck to avoid lumbar spine extension. Hold for 30 seconds.
Avoid looking up in the plank position as that can help you avoid neck hyperextension. Don’t arch your back, or you may cause lumbar hyperextension.