Exercises for Lower back ACHE
In the United States lower back pain is one of most common complaints. The Mayo Clinic states that most people will experience low back pain at some point in their lives. Lower back pain is experienced by sedentary people as well as highly-trained athletes.
If you look at a typical weekday of an average American who works a nine-to-five job, it is easy to see why lower back pain is an issue.
A Marathon of Sitting Leads to Low Back Pain
Upon awakening one may sit to have coffee or breakfast before sitting to drive to work. When arriving at work the corporate employee will often sit at a desk or in meetings until lunch. Lunch involves more sitting, before sitting at the desk to finish the workday. Then of course there is the commute home and another sit-down meal.
Exhausted from a long day of sitting at the office one may choose to sit on the sofa to watch television to unwind. If we look at it from an anatomical standpoint we realize the hamstring muscles and the illiopsoas muscles are shortened from the many hours of sitting and this causes strain on the lower back.
But I'm an Athlete, and My Back Still Hurts
Any weight-bearing sport or exercise that involves running, jumping, or rapid dynamic movements produces tension on the lower back. When these activities are repeated over time without properly stretching and releasing these tight muscles overuse injuries may occur.
For the sedentary nine-to-five worker exercise is key for relieving lower back pain as well as reducing the risk of heart disease and diabetes. However, I’m assuming you are not in that category. If you are, then add some cardiovascular exercises along with the stretches suggested below.
If you have a slipped disc in the lower back or sciatica, please avoid all deep forward bends as these can make your condition worse.
Lower Back Pain Relief Yoga Sequence
For lower back relief please do the following poses daily or at least after your workout. Breathe deeply in and out of the nose while doing these poses.
1. Supine Hamstring Stretch
Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.
2. Two-Knee Twist
Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm.