From Fitness & Power
Lower back pain is a very common problem in people engaged in fitness, bodybuilding and weightlifting. The pain bothers trainees not only in the gym, but in everyday life as well : lower back pain can greatly reduce the ability to move freely, which can reduce one’s capacity and desire to train. But don’t lose hope as there are lower back pain exercises which can get your mobility back to normal.
The cause of lower back pain may be not impaired health, but rather – weak core and back muscles. If a physician confirms that the lower back pain causes are underdeveloped back muscles as well as core muscles, what you need to do is to correct or even create a new workout routine revolving around certain exercises. It is necessary to pay special attention to exercises that target the abdominal muscles, lower back muscles, the lats and the glutes.
Eventually, when the mentioned muscle groups get stronger the pain should subside, but only if you perform all the exercises methodically and accurately. Many people have solved this problem by developing a strong core, back and gluteal muscles.
Often the main cause of lower back pain are weak abdominal muscles which, among other things, adversely affects posture. Because of this, the main load falls on the back muscles, the balance is disturbed, there are discomfort, pain and even cramps in the spine. Therefore, without strong abdominal muscles you should not count on a good posture.
According to reports, 85-90% of all people experience lower back pain at least once in a lifetime. In athletes, this percentage is 1-30%, and this is one of the most frequent causes of temporary disability in professional sports. Unfortunately, athletes rarely get down to the root cause of lower back pain. Usually the diagnosis is a strained muscle, and as such, it stays in the cases of acute and chronic pain.
To prevent straining the lumbar muscles and ligaments you need to increase the flexibility of the lumbar spine. It is believed that this improves the security during heavy loads on the spine and prevents bouts of lower back pain.
A clear link between lower back flexibility and lower back pain has yet to be proven, but most experts agree that athletes that are not flexible enough are more likely to get a muscle strain in the lower back. Regarding to the prevention of straining during a competition, it is more important to choose the right time to warm up.
Warm-up heats up the body, improves blood flow to the extremities, increases flexibility and thus prevents injury. Strains of the muscles on the limbs are associated with poor warm-up, with weakness, poor flexibility and muscle fatigue. It was recently shown that flexibility achieved during warm-up, is completely lost during the 30-minute rest before the competition.
The relationship between the degree of rigidity and the risk of damage to the waist is still unclear, however keeping the athlete warmed-up just before the competition can help in reducing the risk of muscle strain.
Finally, suffered lower back pain is the most accurate factor of occurrence of back pain in the future. The risk of strains is 3 times higher among athletes that already suffered back pain.
The proposed routine of physical therapy serves to strengthen the muscular system, but there is no conclusive evidence that it reduces the frequency of back pain in athletes that already suffered. Probably the best way to prevent lower back pain is to use good form and equipment while training and to combine it with a proper workout.
Each person feels pain in differently, so it is always necessary to talk about this with your physician and decide together how to solve this problem quickly and effectively. If the cause of the pain are untrained muscles, in this case, these lower back pain exercises can do the trick.
Prone leg extension
Starting position: lying face down.
Contract the muscles of the working leg, and raise it up 30 degrees. Raise of the leg should be energized, but uncomfortable sensations in the lower back should be avoided. After you have elevated you need to count to ten and return the leg to the starting position. Then repeat the same with the other leg. If this seems too complicated, you can bend your knees when executing this exercise. This exercise strengthens the glutes and the lower back.
Starting position : beginning in a push up position, lower yourself to your elbows
Keep your body in a straight line. Your hips should not have any elevation or sag. Keep the core tight and keep your plank position for as long as you can. This exercise targets the whole core as well as your shoulders and thighs.
Body squats against the wall
Initial position: standing, resting against the wall with the back, feet slightly wider than your shoulders.
From this position it is necessary to perform a partial squat (to about 90 degrees – or thighs parallel to the floor ), count to five then return to starting position. Perform 5 times. This exercise works the quadriceps, hamstrings and adductors.
Starting position: lie on your back, slightly bending your knees, place your hands on your chest.
You need to gently lift your head together with shoulders up to about 30% from the floor. Briefly freeze in that position, count to 5, then go back to the starting position. Perform 5-6 times. This exercise strengthens the upper abdominals.
Initial position: standing, feet shoulder width apart, leaning on the back of a chair.
Gently pull your right leg back and up, constantly keeping it straight. Then slowly bring it back to its initial position. Repeat this movement with the other leg. Do 5-6 reps and 3 sets for every leg. This exercise strengthens the legs and lower back.
Knee to Chest Stretch
Starting position: lie on your back with your knees bent slightly, with your hands by your side.
From this position you need to pull one leg toward your chest, push the knee down to your chest, helping yourself with your hands. Try to raise your head to your knee for a deeper stretch. Perform 2-3 reps with each leg 5 times.
Beginners very often confuse muscle aches after exercise and pain that is described in this article. Despite similar sensations the cause of lower back pain in these cases is different. It is important that anyone experiencing lower back pain can make a difference muscle pain that occurs after a workout and lower back pain.