Low Back Pain
The Better Life Experts | January 29, 2010

Most low back pain is caused by muscle weakness and imbalances in the hamstrings, hip flexors, lower back muscle groups and abdominals. Physicians as well as exercise professionals have determined that a strong correlation exists between excess body weight and decreased physical activity. Consequently, it stands to reason that becoming physically fit and adopting a healthy lifestyle may help to prevent LBP (low back pain).

By incorporating both aerobic and core exercises as a regular part of a consistent exercise program, it is possible to lessen the pain associated with and/or help to prevent the occurrence of LBP.

If you have been diagnosed with LBP, strain or injury, check with your physician before starting any exercise program. It is important that you follow correct exercise guidelines in order to achieve both balance and flexibility of the lower back and abdominal muscle groups. We have included three great exercises in this bulletin to get you started:

Lie on the floor with your back to the ground and your face upward. Bend your knees – both feet should be on the floor. Slowly pull the right knee to your chest, keeping your left leg on the floor in a bent knee position. Hold your right knee for 5-7 seconds. Return your right leg to the mat, keeping your knee bent. Repeat the process with your left knee;

Lie on the floor with your back to the ground and your face upward. Bend your knees keeping both feet on the floor and legs together. Slowly swivel your knees from side to side for a count of 10;

On your hands and knees, arch your back up like a cat and hold for 5-7 seconds and then relax.

You can perform these three exercises a couple of times per day. Use an exercise mat for extra cushion support or perform them on a carpeted area of the house. Attempting to carry out these movements on a bare floor will feel uncomfortable and make it less likely that you will consistently incorporate these exercises as part of a healthy lower back program.
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