How to Fix Lower Back Pain: The Strength Exercise You Need to Be Doing
We all have specific natural curves in our spine. There are 3 regions of the spine the neck (Cervical spine), the middle back (Thoracic spine) and the lower back (Lumbar spine).
You may have felt or experienced certain movements that you perform throughout the day may trigger discomfort or even pain. It’s possible your lower back (Lumbar spine) can have an excessive arch, a swayback referred to as Hyperlordosis.
What this actually means is that your hip bones (pelvis) tilts forward toward your feet, which is considered an (Anterior Pelvic Tilt) with your butt sticking out (more) when your lower back is excessively arched.
The 2 Most Common Causes for Hyperlordosis:
- sitting for long periods*
- poor posture
*sitting longer than .......20 minutes without standing up or moving.
I’ve mentioned before, modern society has us sitting more than ever, which really puts a (costly) toll on our bodies. Sitting for long durations and (poor) posture together weaken your body's overall tensegrity.
Here’s what an Anterior Pelvic Tilt looks like:
Abdominals are weak, hip flexors are tight, lower back is tight and glutes are weak.
Visualize an X the abdominals and glutes are weak and the hip flexors and lower back are tight.
Additional Causes:
- a sedentary lifestyle
- wearing high heels
- obesity (the body struggles to bear the weight)
- poor movement quality
- improper weight-lifting position
- osteoporosis
There are many protocols you can do, however, I recommend taking it mindfully slow so that you begin to develop a consistent healthy change to your routine and fitness program to prevent confusion or overwhelm.
........And so you don't quit doing the work!
To begin the process of taking care of your back, start with getting up and OUT of the chair more often, practice Pandiculate, imagine a string on the top of your head, that if pulled, you’ll sit and stand up taller with your spine - this will help your muscles activate on the front and back of your body. Even though you're working to address your lower back discomfort, the body works intimately together as a whole.
Remember that strong abdominals and glutes are not for looks! Healthy, toned muscles are necessary for you to move, protect your body and conduct life (without pain).
If you’ve ever struggled to do any type of ‘core’ work while lying down on your back, this exercise maybe challenging for you, especially if you currently have difficulty getting your lower back to stay down on the mat with your legs any distance from your center.
🤗 HOWEVER 🤗
The only way to progress is:
1) to start
2) practice consistently
Watch the video first and then practice with me. See what is possible with your body right now, be patient so that you can progress as your body starts become familiar with this exercise. Then try practicing for longer periods of time.
I’m excited for you on this journey to feel better in your lower back and get rid of the X factor!
Enjoy!!
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