80% of Americans will experience back pain in their lives. It’s the country’s most prolific ailment behind the common cold. Yet most Americans that I know do very little to prevent lower back issues from arising. This fantastic article from poliquingroup.com discusses some practical steps we can all take to strengthen our lower back, and decrease our susceptibility to back pain and injury.
8 Exercise Training Tips To Eliminate Lower Back Pain FOREVER
You need to be able to stabilize your pelvis in a neutral position because this will improve alignment of the lumbar spine of the lower back. Proper alignment of the lumbar spine is known as “neutral posture” and it is necessary to be able to progress to movements such as deadlifts and squats.
Next up is to improve coordination and strength of the primary lower back muscles, the erector spinae. The function of these muscles is to maintain optimal posture of the spine during exercise.
Strengthen the lower back muscles by performing a body weight back extension on an incline extension bench.
A basic total body strength training program will help you achieve a couple of specific goals that will have the effect of reducing back pain.
Losing excess body fat, especially belly fat that is located deep in the abdomen, is essential for a healthy lower back because it will reduce wear and tear on the discs of your spine. Best of all, once you lean and strong, you’ll have a six-pack!
A recent study showed that participants with baseline levels of lower back and hip strength performed deadlifts for 12 weeks and radically reduced their pain, while gaining strength and mobility.
* The ability to perform a hip hinge such as the waiter’s bow, which was described in #3.
* The ability to maintain a neutral lumbar spine (remember to stabilize the pelvis before you start) throughout a deep squat motion.
Avoid isolated “core” training that often puts pressure on the spinal discs and can inadvertently cause injury and more pain. Even spinal stabilization exercises that promote muscle endurance, such as the plank are not recommended unless they are performed with perfect form.