We sit down for most of the day. If you work in an office or a job that requires a lot of reading and typing, you’re more than likely going to develop a negative arch in your back. This means that your posture has simply become the opposite of what it should be. Your spine is curved forward instead of tilting slightly back. No doubt by now your shoulders are also pushing forward and closer in toward your chest. Your head is leaning forward and your neck is sometimes stiff. Our bodies are going to be the most affected at the pivot point. When sitting down, your hips and pelvis are already supported by the chair, but everything else above is not. And because there is a strong curve in our lower back that goes away from the chair support, most of our weight is hinged on the lumbar spine and the middle of our back. Are you feeling a dull sensation of pain? It’s more annoying than it is painful, as it’s always there and never seems to die down. Contrary to popular belief, you should avoid lying down and getting some bed rest.
Just like the pairing and grouping of muscles, our backs need to have an opposite. And they do, except it’s often not considered to be helpful to the back by people who don’t know much about it. The core, is one of the best parts of your body that you should work on to improve strength and endurance. If you have a strong core, you’re more able to support the weight of your back muscles and therefore, they’re not working alone. Crunches and situps are great bodyweight exercises that helps to strengthen our abdominal muscles and the walls of our stomach. Roman chair leg raises are one of if not the best way to really make your core strong so it performs as part of a double act, supporting your lower back.
Everything is linked in the body, and parts of our limbs and muscles that we don’t suspect, play a part in our back pain. For example, the glutes separate our lower back from our legs, so it’s easy to think they need to be worked on to help our back as they’re the nearest muscle group. However, the hamstring can be the main culprit as to why we feel pain in our sacrum and lower spine. A workout system called Pilates has been designed specifically to treat back pain and one of the key exercises is the lying knee raise. You lie down on the floor facing up, and you grab one knee. Pulling the knee up towards your chest as much as possible, you hold it here to allow your hamstring to get a proper stretch. When the hamstring relaxes, it stops pulling on the lower back and glutes, and therefore allowing the bone structure to reset. Pinched nerve pain will also reduce from this but muscle fatigue will be treated the most.
Don’t seek bedrest when you have back pain, that’s counterintuitive. Instead, workout on your core muscles, to support your lower and mid back. Loosen your leg and buttock muscles by following the moves in pilates to get a fantastic relief.