Diet And Weightloss

According to past research and studies, nearly 80% of all Americans will experience some type of back pain in their lives. The American Academy of Orthopaedic Surgeons believes this as well, as they say 80% of us out there will encounter some type of problem with our back before we die.

Traditionally, the treatment for lower back pain is increasing core strength to increase flexibility on muscles that are tight, which will provide better stabilization of the spine and exercises to correct the imbalances of the muscles. The muscles that surround the spine will provide stability and support of the spinal column.

There are some effective ways that you can integrate core strength training exercise into all of the exercises you perform, rather than doing just the traditional crunches and sit-ups. One such way is by breathing effectively. Deep breathing will utilize your diaphragm muscles which will help support the spinal column and lengthen the spine, which is great for your lower back, and will help support you when you walk or run.

The tummy tuck and bridge lift can also help you to reduce back pain and strengthen the core muscles as well. The tummy tuck exercise is a simple pelvic tilt that draws the abdominal muscles away from the floor. To perform a tummy tuck, simply lie face down on the floor and squeeze your glutes to strengthen your spine.Instead of pressing into your thighs, you should instead reach your tailbone down towards your heels.

For the bridge, place your feet on a bench or on the floor and scoop your pelvis upward and your rib cage should stay low to reduce any irritation to your spinal muscles. The bridge will help to relieve stress on your back and focus the muscle contractions into the glutes and the hamstrings. Other exercises for lower back pain are the lumbar side stretch, hip flexor stretch and calf stretch. as all three can help to alleviate pull on your spinal column.

When doing a hip flexor stretch, from a kneeling position, bring right foot forward until the knee is directly over your ankle; keep right foot straight. Rest left knee on floor behind with your toe pointed backwards. Leaning into front knee, lower pelvis and front of left hip toward floor to create an easy stretch . Hold for 30 seconds, then switch legs and repeat. The hip flexor stretch will help to open up the muscles of your back on the side of the spine near your hips. You can also squeeze your glutes as well to deepen the stretch with each breath you exhale.

In doing the Lumbar stretch, lie on your back and clasp one hand under each knee. Gently pull both knees toward your chest, keeping lower back on the floor. Hold for 30 seconds, relax then repeat.

The last stretch will open up your Achilles tendon, which is the most distant pull on the spine. For the calf stretch, place one leg behind you about 24 inches, bend the opposite knee slightly and lean forward, keeping your heel on the floor of the leg that is behind. Hold for at least 30 seconds then switch legs. You should begin to feel a stretch behind your knee and calf.

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