Lower Back Pain And Abdominal Workout

Are you tired of dealing with your lower back pain ever single day? Maybe you've considered all kinds of treatment options, but are those really effective? Before you consider medication or invasive treatment for your back pain, and before you book an appointment with your chiropractor, why not think about a cheaper, more natural option? Rather than spending your money on treating your painful symptoms, wouldn't you want to fix the problem for good?

Lower and upper back pain is rarely caused by a problem with the spine itself — although in some cases it is, and visiting your doctor before beginning any program is a must. If you experience stiffness, or a slow onset of pain in your back, you are more like the general population which experiences back pain. Let me guess... are you sitting in a chair reading this? Do you sit in a chair for several hours in a day? If yes, you are a perfect candidate for back, neck and shoulder pain. In today's age where a lot of people spend all day behind a computer, that's most of us.

Exercising may seem tedious and time-draining if you're very busy, but it's worth it if you want to get rid of your back pain for good. If you really care about getting rid of your lower back pain, you can surely make time for a few workouts in your week.

Get to the root of the problem

Before you can treat your back troubles, you need to know why your back hurts. Unless your pain is caused by an injury or trauma, it is usually the result of weak core muscles. The muscles of the core include the abs, obliques and hundreds of muscles in the back.

Imagine looking at a wall in your home from a side angle. The wall is about 4 inches thick, with each side made of separate pieces, but connected in the centre. It has equal support holding it upright. Imagine if on side was weak... it would be floppy and not hold up its side very well. The opposite side would have to make up for the weak side, doing twice as much work.

This analogy is the same for the human body. If the abdominal muscles are weak, the muscles holding up the spine will have to work twice as hard to hold you upright. You'll notice soreness in your lower back in this case. If you have weak back muscles as well, you'll probably feel soreness in the upper back and between the shoulder blades.

Fixing low back pain with your workout

Working out strengthens the muscles of the core, and this can help to get right to the root of the problem. Once you cure the cause of the pain, you won't have to worry about the pain coming back.

If you're a regular exerciser and still experience pain, its probably because you are not doing the right exercises. In a gym environment, most people use a piece of cardio equipment for the bulk of the workout, and the finish off with some crunches and stretches.

You'll need more than a few sets of crunches or sit ups to improve your overall core strength.

Exercises to strengthen and stabilize the core

Forget crunches which isolate the abdominal muscles and look for well-rounded dynamic movements which engage the core as its designed to work. The job of the core is to stabilize the body as you run, bend, lift things and move about. Improving strength and stability requires these movements. Here are the best movements you can do at your local gym or at home to strengthen your core and alleviate back pain.

Overhead Squats

The core, back and legs are all a part of a large chain which work together. Do a few sets of overhead squats using a barbell. Extend and lock your elbows overhead with your upper arms lined up to your ears.

Descend as you would with a traditional squat, as if going to sit into a chair. Squat as low as you can, and stand back up. Be sure your arms stay locked, and that you move slowly and in a controlled manner. If you find it hard to keep your balance, you know why! Start with a low, manageable weight, and perform sets of 5 to 8 repetitions.

The Plank

This exercise has become quite popular, and uses all of the stabilizing chain together. Lie face-down on a mat, and prop yourself up on your elbows. Lift your whole body up off the floor, with your elbows (and forearms) and your toes supporting your weight. Try to keep your body as stiff and as straight as possible, like a plank. Hold this position for as long as you can, being sure not to dip or raise the hips. 30 seconds would be your first goal. 60 seconds would make you a pro!

Pikes

This exercise requires coordination and good technique. You'll need an exercise ball or suspension cables. Facing the floor, place your feet on top of the ball, and balance yourself with your hands on the floor and arms extended. If it is difficult to hold this position, walk your hands back and set the ball at your shins. Bend at the waist, lifting your hips to the ceiling, keeping the legs straight, and drawing the ball towards your ankles and feet. Keep the movement controlled and steady, going for 8 to 10 repetitions. You can use suspension cables by sticking your feet into the handles and performing the same movement.

Hanging leg raises (or Toes to Bar)

These have a few names, but they are all essentially the same great movement. Hang from a pull up bar or something similar. Lift your legs up in any way you can: you can draw your knees in towards your chest, perform straight leg lifts into an 'L' shape, or (the most challenging) bring your toes up and over your head to your fingers where you're hanging on! Once you can hold your body weight you'll need a few tries before you can expect to fully lift your legs. A little bit of a swing is acceptable to help you along!

Try out these great and challenging exercises to help relieve your back pain without invasive or expensive treatment. Be sure to talk to your doctor before you engage in any physical activity, especially if your back pain is persistent.