Okay, so let’s tackle a big problem. Lower Back pain is one of the most evasive and mysterious pains in modern day medicine. There are so many different possibilities that most Doctors will give you pain Meds and hope you go away. I have been researching this topic since I was injured. Lower Back Pain has been my enemy now for 21 years. However I have not been feeling any pain since I have been getting my Core stronger. Don’t get me wrong there is a twinge every now and again but the back going out is a distant memory. The twinge usually signals to me that I am dehydrated.
There is a four prong approach and the protocol is as follows:
- Strengthen your Hamstrings (Exercises)
- Relax and loosen your Quads (stretching)
- Strengthen your Core (Exercises)
- Relax and loosen your Lower Back Muscles (Erectors and Quadratus Lumborum and Gluts) Massage and Stretching
Here are the exercises:
- Hamstrings: http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Hamstrings
(Hint- Lunges can be performed w/o weight until you get your strength up) - Core: http://exercise.about.com/cs/abs/l/bl_core.htm
(Hint – Research Core Planks, Easy to do w/ great results, do core exercises up to 5 days a week)
With Exercise Consistency is the key. At least 3 times a week. W/ Core exercises all you need is 10 minutes so NO EXCUSES! It takes 6-8 weeks for your Brain to get back into balance w/ these new movements (Neurological Adaptation) then you start adding muscle at 2-4 months, then from 6 months- 2 years you strengthen bone! There are so many reasons to consistently exercise it will blow your mind! I will talk about this specifically in the coming weeks!
This could be one piece of the pain puzzle. By following these guidelines you can first check to see if this is your problem. If it is you are lucky because for one there is no need for medication and two, It’s FREE!
Next entry, I will dive into how your Diet effects Inflammation in your body.
Thanks for Reading!!!!