The presence of low back pain is significant in U.S. society with up to 35% of individuals experiencing reduced activity due to chronic back conditions and approximately 7% of that number with back issues that persist for 6 months or more (U. S. Department of Health and Human Services, 2019). Whatever you do to reduce this pain never seems to work right. You take ibuprofen, try to stretch in some way, even stand once-in-awhile to take the pressure off. All to no avail and the vicious cycle continues. I promise you are not alone in this struggle!
Let’s face it, your job description is not changing to give you more freedom away from that laptop, phone, and tablet. So you have to do something different for pain relief than before or it is the definition if insanity. Only because you haven’t studied like I have, do you understand which muscles to strengthen and which ones to stretch. Luckily for you I took the guesswork out and created a self-paced course you can follow online. It is simple to follow, easy to understand, and guaranteed or your money back after completing it, if you do not get the results you desire. The course is Overcoming Chronic Pain Through Stretching & Strengthening. Click on over to it and take a look.
Today, I’m sharing a little secret from it and giving three movements you can do from home to help alleviate that nasty low back pain!
- Prone floor cobra – lay face down on the floor, your arms are at your sides with palms down. Slowly raise your chest off the floor, squeezing your glutes and shoulder blades together. Keep your face looking down and head aligned with your spine. Hold for a count at the top of the movement and lower yourself down in a controlled motion. Some people also lift their legs to activate their glutes, and that is fine also. Perform 15-20 reps for 1-2 sets
- Erector spinae stretch – sit with one leg out in front of you, the other leg crossed over with your foot flat on the ground next to the knee of the extended leg. Turn your body towards the up leg and place your opposite arm against the outside of the up leg. Push slightly on that leg as you rotate your upper body as far as you can. Feel the stretch on the outside of your glute and in your lower back. Hold the stretch for 20 seconds then switch. Perform this 1-2 times per side
- Plank trio – get into a plank position with your forearms and toes supporting your body weight. Hold this position for 20-30 seconds depending on your strength level. Immediate turn to one side with that forearm supporting your weight, your legs are straight with one on top of the other. Hold this for 20-30 seconds then repeat on the other side. Place your hand down for support if needed, and stagger your legs with each foot on the ground if more help is needed. Perform the sequence three times with 60-90 seconds rest between each sequence
Some of the muscles you my know involved with low back pain are the piriformis, psoas, and erector spinae. Sitting keeps the erector spinae and piriformis weak and overlengthened, while keeping the psoas constantly contracted and overly tight. The muscles in your abdominal region: obliques, transverse abdominus, and rectus abdominus, are shortened/contracted, further pulling your low back muscles into an overstretched position. What a person has to do is stretch the ab muscles and strengthen the low back muscles. Doing sit-ups till you can’t move after sitting on your couch with your laptop only makes the problem worse. By lengthening and strengthening simultaneously with the plank trio, you are helping to stabilize and reduce pain in your low back.
These three movements can be integrated into your existing workout routine or become the start of a daily healthy lifestyle regimen to feel better overall. Your golf swing, tennis serves, squats, gardening, etc., will all benefit from these simple exercises. Remember, my course goes over these moves and more that can make a major impact on your quality of life. I guarantee your satisfaction after completing it or your money back, I promise. Click Overcoming Chronic Pain Through Stretching & Strengthening to sign up today!