Fitness for Back Pain Relief: Strengthen Without Strain

Complaints of back pain have become all too common nowadays. Often cropping up as a result of long hours spent at the desk, bad posture, or overly exerting one’s body in physical activities, back pain affects millions of people worldwide.

 

As information becomes more widespread and accessible, people begin to learn more and more about the harmful effects of over-the-counter painkillers as well as other drugs used to reduce inflammation and pain. Patients all over the world are, thus, on the lookout for alternative solutions.

 

A much overlooked yet scientifically backed solution to back pain is physical activity. The simple act of stretching through postures that target the lower back don’t just strengthen back muscles but also reduce inflammation and pain.

 

What Causes Back Pain?

Back pain often results from multiple causes. These include but aren’t limited to muscle strain resulting from hours spent on your desk, poor posture during work, herniated discs, or spinal stenosis.

 

Amongst all these ailments we find one common denominator; weakness of muscles around the spine. These include the core muscles (abdominals, obliques, and lower back muscles) and the hip muscles.

 

When muscles around this area weaken, they are unable to adequately support the spine, especially the tailbone, which places excessive pressure on the bones, joints, and nerves in the back. It’s not surprising that we walk around with an aching back all the time!

 

We no longer live in a world where walking everywhere is the norm, and where we have to hunt to get our next meal. In fact, it is pretty easy to spend your day in front of the laptop without having to walk more than a few steps for food.

 

You can simply deliver everything online! As you sit for prolonged periods without much activity, you have to face the consequences in the form of tight hip flexors, weakened glutes, and a stiff spine.

 

More Strengthening, Less Straining

Back pain can be easily alleviated through fitness. However, we need a solid approach that seeks to strengthen the core, create flexibility in the joints, and gently structure the back muscles. This is where we choose strengthening instead of straining.

 

The idea is simple; work on your back muscles without pushing your body beyond its limits. Engage in exercises that put stability and mobility at the forefront so you don’t end up aggravating the inflammation.

 

The Road to a Healthy Back

Any plan you chart out to achieve a healthy back must include a regimen that puts your core in the spotlight. The core muscles, including the abdominals, lower back, and pelvis muscles must be strengthened so the spine can be supported.

 

The stronger your core, the less the pressure on the lower back. Your muscles will act as a natural protective barrier against any injury!

 

Have you heard of the transverse abdominis? This is the deepest layer of the abdominal muscles and is most important. It wraps all around the spine and helps stabilize the pelvis. Exercises like a modified plank allows you to strengthen the back while keeping your knees on the ground to reduce lower back pressure.

 

Another solid exercise is the bird-dog. This involves extending the opposite arm and leg while maintaining a neutral spine. The exercise has a great effect on the back, core, and hip muscles all in one with the added bonus of balance and coordination!

 

Stretch, Stretch, Stretch!

Don’t underestimate stretching! Tight muscles, especially in the hamstrings and hip flexors can pull on the pelvis and contribute to lower back pain. The hamstring stretch is particularly effective in alleviating lower back pain here. Look to yoga poses such as the Downward Dog and the Child’s Pose which work wonders here.

 

Strengthening the Glutes and Hips

Don’t forget the glutes and hips! If you let your glute muscles remain underactive, the back muscles are going to need to work in overdrive to support your body. Consider adding a few squats, lunges, and glute bridges to your routine to target the glutes without exerting your back.

 

A Few Final Tips

Keep an eye on that posture both while exercising and when sitting on your desk. When sitting, ensure that your back is supported and your feet are flat on the floor. Keep your knees fixed at a 90-degree angle. When you stand, distribute your weight evenly on both feet and avoid locking your knees.

 

Consistency is key here. If you find it hard to keep yourself accountable, invest in a personal fitness trainer and tell them all about your back problems. The best trainers adjust their workout schedules to meet your unique goals and requirements. Go for it and don’t forget that positive attitude!