Lower Back Issues in Ameria
Accoriding to the Global Burden of Disease in 2010, back pain is the leading cause of disability worldwide. Millions of Americans work desk jobs that require sitting for long periods of time five days a week. Sitting in improper positions in chairs that are typically not ergonomic simply adds to the stress being places on the lower back. Being seated for long periods of time can also encourage tight hip flexors which will tend to pull a person forward creating bad posture.
Lower back Musculature
The lower back consists of a very complex structures of muscle and bones. The lower portion of the spinal column includes the lumbar spine and sacrum each made up of five discs. Surrounding muscles of the lower back include the erector spinae, thoracolumbar fascia, and even the obliques. Strengthening these muscles around the spine allow an individual to achieve a more upright posture and allow one to take unneeded stress off of the lower back.
Lower Back strengthening exercises
Good Morning
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Keep back straight
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Hinge at the hips
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Push your butt back
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Once back reaches close to parallel with ground depending on your comfort level, reverse the motion
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Repeat
Hyperextension
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Lock heels in place
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Allow upper body to descend in a controlled motion
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Using the muscles in your lower back, reverse the motion to bring your body back to starting position
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Repeat
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Use tempo variations to make the exercise more challenging
Keys to a pain free back
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Focus on core training. Planks are a great exercise for strengthening your core musculature to help take some pressure off of your back.
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Stretch regularly
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Maintain healthy weight
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Pay attention to sitting posture