I HAVE BACK PAIN! Ouch! Statistics report that 80% of adults experience back pain. That is extremely high. However, what can you do about it? There are plenty of things you can do to help back pain, but today we are focusing on lower cross syndrome and exercises you can do to help strengthen and stretch
Lower cross syndrome is comprised of weak abdominal muscles (rectus abdominis) and buttock (gluteus maximus and medius) muscles. And tight hip flexors (rectus femoris, iliopsoas) and lower back (erector spinae) muscles.
Here are six exercises to help strengthen and stretch the lower back and hips.
Please Note: When performing these exercises, if you feel your back pain increasing or you have numbness or tingling in your legs, please refrain from doing the exercises and seek a health-care professional.
- Plank (abdominal and lower back/buttock strengthening)
- There is an easy, moderate and hard pose for plank. I will begin with explaining the moderate intensity plank. This is on your elbows and toes.
- Begin in a push up position with your arms extended, your elbows bent 90 degrees and in line with your shoulders. Extend your legs out and toes bent.
- Rest your weight on your forearms and contract your gluteal muscles (butt).
- Your body should be like a plank – a stiff board. A perfectly straight line from your shoulders to your ankles.
- This exercise is great in strengthening your core muscles, but it also strengthens your shoulders and arms.
- Hold the plank for as long as possible. Aim for at least 30 seconds. And do three times.
- Notes:
- Avoid sagging – letting your pelvis drop down towards the floor.
- Avoid your butt up in the air.
- You are going for straight.
- Bird-dog (abdominal and lower back/buttock strengthening)
- Begin on your hands and knees
- Make sure your shoulders are in line with your elbows and your hips are over your knees
- Raise your right arm and at the same time raise your opposite – left – leg backwards
- Support your weight on your left arm and right leg/knee
- Make sure your hips stay in alignment
- Hold the position for five seconds and repeat on the other side. Do ten repetitions per side.
- McKenzie Back Extension (lower back stretch and strengthen)
- This exercise begins really easy and can work up to a bigger stretch.
- 1. Lying on your stomach, with your hands by your side. Turn your head to one side or you can be face down. Hold this position for two to three minutes.
- 2. Lying on a pillow on your stomach. Hold the position for two to three minutes.
- 3. On your elbows: lying on your stomach, prop up onto your elbows, making sure your shoulders and elbows are in line. Hold the position for two to three minutes.
- 4. Press-ups/hands: lying on your stomach, with your hands on the ground, positioned under your shoulders. Push up onto your hands and hold the position for two seconds and then lower back down. Do the exercise ten times.
- Swimmer’s (back and gluteus muscle strengthening)
- Lying on your stomach with your hands straight above your head. Lift the opposite arm and leg. Hold the position for two seconds and then lower back down and switch to the opposite side. Do ten repetitions per side.
- Kneeling Hip flexor Stretch
- Kneeling on both knees, bend one leg out in front of you with your foot flat on the floor.
- Slowly push your hips forward, while keeping your back straight. If your left knee is in front of you, think about bringing your left hip back and your right hip forward, so you can keep your hips in alignment.
- Hold the stretch for thirty seconds and switch sides.
- Supine lower back twist (lower back stretch)
- Lying on your back, with both feet flat on the floor extend both arms out into a T-position.
- Keep your shoulders on the floor during the stretch and engage your abdominal muscles (tighten them). This will help support your upper back and shoulders during the stretch.
- Slowly lower your knees to one side and hold the stretch for thirty seconds to one minute. Then switch to the other side.
Not sure who came up with this quote, but I love it!
“Your body can stand almost anything. It’s your mind that you have to convince“
