In: Root » Health » Bodybuilding and fitness
If you ever suffered from lower back pain, weak muscles is most likely the root cause. The backbone is supported by the back muscles, abdominal muscles and the buttocks muscles also known as the core muscles. Strong core muscles are the main defence against gravity's constant pull on your backbone. Back pain can be averted, minimized and even eradicated by merely fortifying the core muscles that hold up the spinal column. Back strengthening exercises MUST embrace stretching & flexion exercises that force the backbone forward and downward AND extension exercises that bring up the torso to a vertical position. The movement of the backbone often improves with back stretching exercises. Constricted muscles can be elongated with stretching exercises and consequently eliminates back pain. Stretching Exercise Modified Toe-Touch Stand with your feet hip-width apart, bow forwards, moving your head towards the ground, and look back through your legs. Bend as far as you are able to, then clutch the back of your legs and try bend a little further. Keep position for 10-15 seconds. Begin with 3 reps then step up slowly by one every other day until you accomplish 12 reps. In order to increase the flexibility and durability of the core muscles, flexion exercises are essential. Flexion Exercise Pelvic Tilt Lie down on your back knees bent and feet flat on the floor. Loosen up up your back muscles, flex your abs and gluteal (buttocks) muscles, and push your back firmly to the ground. This will slant your hip forward. When you have a completely flat back, sustain the pose for a count of 12. Start out with 3 reps then increment slowly by one every other day until you achieve 12 reps. Once your back has adapted to the elongating and flexibility exercises you can start extension exercises. These exercises countervail the strain gravity perpetually places on the lower back. Standing Back Extension Exercise Stand upright with your feet hip-width apart and hands on your hips. Gradually tilt your upper body backwards from the waistline. Look up at the ceiling. Hold position for a count of 10, then unwind and stand erect. Perform 5 reps and slowly add stretches 2 at a time as this exercise becomes easier. For a complete pain relieving workout check out these back strengthening exercises and stretches.
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