Low Back Pain Exercises Ch 3

These low back pain exercises will strengthen
your core and improve flexibility. Major muscle groups that support the spine include the erector spinae, rectus abdominis, internal and external obliques.






The Muscles Of Your Core

The erector spinae are the big backstrap muscles that run up and down along the center of your back. The rectus abdominis muscles are the major abdominal muscles that run up and down connecting your ribs to the front of your pelvis. The internal and external obliques are layers of muscle that wrap around your trunk on the right and left flanks.

There are many other minor muscle groups but if we concentrate on exercises to strengthen the major groups the minor muscle groups will be recruited and will also get stronger.

The Hydraulic Column Theory

These many different muscles work together to support your spine and keep it in proper alignment. Your abdominal muscles, along with the internal and external obliques, wrap around the contents of your abdomen to form a hydraulic column that holds your spine in the proper position.

That is why when you bend or lift your stomach muscles automatically tighten to pull your trunk into a strong and stable column. When these different muscle groups are strong and well toned they hold your torso firm and solid even when the muscles are at rest.

Low Back Pain Exercises need to Strengthen and Stretch Different Areas

Hamstring Stretch

Lie on your back with your legs out flat, then bend one knee and flex your hip so that you can grab your thigh with your hands.

As you hold your thigh straight up and down, begin 
to slowly straighten your knee until you feel the stretch in the back of your thigh. 

Hold your knee as straight as possible and feel the stretch for a count of 10, then do the other side. 

Do 3-5 repetitions daily.

Cat Stretch

While on the floor on your hands and knees, drop your head and pull your hips in under your body, bowing your back up towards the ceiling. 

Hold for a count of 10.

Do 3-5 repetitions daily.

Pelvic Tilt

Lie on the floor on your back with your knees bent.

Tighten your stomach muscles and press your low back into the floor and hold for a count of 5, and repeat. 

Do 2 sets of 10 daily.

Ab Crunch

Lie on the floor on your back with your knees bent.

With your arms out in front of you parallel to the floor, tuck your chin to your chest and lift your shoulders off of the floor. 

Hold for a count of 5.

Do 2 sets of 5. 

Hip Extensions

Lie on your stomach on the floor with your legs out straight. 

Raise one leg off of the floor and hold for a count of 5, and then repeat with the opposite side. 

Do 3 sets of 10.



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