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Recent research and group panels, show that 80% of Americans will experience some type of back in their life. The American Academy of Orthopedic Surgeons believes this and says it expands beyond Americans and of us will experience some type of physical problem with the back before you pass away.

However there is minor treatment for lower back pain. You can decrease your pain by increasing core strength and flexibility on muscles that are tight, this gives better stabilization to your spine and with exercise you can correct the imbalances that are in your muscles. The muscles that are surrounding your spine give it support and the stability that your spinal column needs.

Muscles that are around your hips and shoulders also provide an important role as they are your core muscles. Back pain can be a result of imbalances of your core muscles. Having weak thighs in the front can cause an uneven pull on the front of your spinal column damaging it when you over use the front of your thighs.

There are productive ways you can strengthen your core muscles through training exercises. Instead of doing just crunches and sit-ups, you can practice deep breathing techniques expanding your diaphragm muscles. This helps your body build support to the spinal column and adds length to the spine, while helping your lower back making it easier to walk or run.

The tummy tuck and bridge lift exercises help reduce back pain and build core muscle at the same time. The tummy tuck is a simple exercise which you tilt the pelvic muscle working your abdominal away from the floor. To perform this you lie face down and squeeze your glut’s thus making your spine gain strength.

Instead of reaching for your thighs, make sure you go for your tailbone towards your heels giving you that extra push. Doing about 15 reps each time you exercise and alternating each time till you complete a whole set.

To perform the bridge, you must place your feet on the floor and scoop your pelvis in an upward motion so your rib cage stays low and reduces damage to your spinal muscles. The bridge will help you relieve stress on your back and focus the muscle contractions into your glut’s and hamstrings.

The hip flex or stretch has to be done with one knee bent at a 90 degree angle, while your other leg is on the floor behind you with your foot point towards the sky. This exercise stretches your muscles in your back on the side of the spine. This also strengthens your hamstrings on the front of the leg.

Lumbar side stretch is bringing your legs with your knees bent; you can either sit or stand. Then in a simply motion bring your one hand towards your foot holding the inside of your thigh and your other hand on the back of head.

These exercises can provide you with extra muscle giving you a better chance of less back pain in the future of your life. While these exercises not only improve your health they can decrease the pain in your back.

This entry was posted on Wednesday, May 6th, 2009 at and is filed under Exercise, Health. You can follow any responses to this entry through the RSS 2.0 feed. Responses are currently closed, but you can trackback from your own site.