Lower back pain is both common and debilitating. You try to enjoy life, get out and exercise, play with the kids… but your low back pain stops you. You can’t even lie in bed in the morning and relax. You have to get up and get going to try and ease your lower back pain.
By now, even a few of you reading this may have to get out of your chair to try and ease the stiffness or pain in your lower back.
What can you do? Are there some simple things you can do right now to ease your lower back pain? To remove your lower back pain you need to address 3 essential ingredients. Fail to do this and lower back pain will not disappear completely or it will return again soon. And then you are back to suffering from that horrible, frustrating lower back pain.
What you need to do is…
Strengthen your Abdominals – the abdominal muscle group supports the lower back. If they weaken your lower back will increase in its’ curvature. This places extra strain on the joints and muscles of the lower back and leads to low back pain. To increase the strength of the abdominals, it is pointless doing sit-ups, crunches or other exercises if the nerve or blood supply is not 100%. The first stage in increasing the abdominal strength is to stimulate reflexes relating to improving the nerve and blood supply. Fail to do this and your abdominal will not gain the strength they need to support your lower back.
Stretch your Hip Flexors – the hip flexor muscle attaches into the front of your spine and then travels to the top of your femur (where your leg meets the pelvis). If it is tight it also allows the curve of your lower back to increase. This places strain on the lower back leading to lower back pain. Stretching the hip flexors along with increasing abdominal strength is the main muscular component to remove lower back pain. Stretching the hip flexors is important, knowing how and when to stretch is the essential ingredient though. If you stretch 3 times in the day, especially just prior to going to bed, flexibility will increase quicker and maintain easier.
Re-Align your Pelvis – the pelvis is like a foundation to your house. If it is solid, balanced and strong, then your house will be also. The pelvis if out of alignment, if it is unbalanced allows lower back pain to occur. To permanently remove lower back pain, the pelvis must be working well and then the abdominals and hip flexors will be easier to re-balance also.
There is not enough scope in this article to teach you to re-balance your pelvis. It can be done easily and simply with painless, gentle self help techniques. Combine this with stretches and strengthening techniques and lower back pain can disappear quickly and best of all … permanently!
Dr Graeme Teague is an expert in the structural field, and has been in practice since 1991. His newly launched web site The Back Pain Advisor – http://www.back-pain-advisor.com – strives to give you valuable and expert advice, tips and information on your back pain issues.
For more information on lower back pain issues just visit – http://www.back-pain-advisor.com/lower-back-pain.html
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