According to the American Chiropractic Association, over 31 million Americans have had low back pain at some point in their lives. A study conducted by The University of Texas Health Science Center at San Antonio recently uncovered disparities in the presentation and treatment of low back pain, finding that African American individuals report more severe pain than Caucasian individuals.
Looking to prevent back pain? A few basic exercises to stretch and strengthen your back and supporting muscles may help you find relief.
Now a review of 14 studies shows that exercising often-neglected muscles can boost your improvement by 15 percent. The key is to work your deep trunk muscles, which support and control the spine.
Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. If you've ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these exercises.
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To ward off trouble, try these four moves:
1. Opposites Attract
Lie on your back with your knees bent and feet flat on the floor. Keep your spine in a neutral position (not arched or pressed against the floor).
Raise your left leg; at the same time, raise your right arm and sweep it back to lie flat on the floor. Return to the beginning position; repeat on the opposite side. Do five repetitions. Gradually increase reps to ten.
2. Four On The Floor
On all fours, with your spine in the neutral position, lift one arm so it’s parallel to the floor. Lower it, then raise and lower the other arm. Repeat five times.
Then lift one leg to the back, parallel to the floor. Lower it, then raise and lower the other leg. Do five reps. Work up to lifting your arm and the opposite leg simultaneously; gradually increase reps to ten.
Since you did so well on those two, here are extra lower-back tips!
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3. Two Knee Twist
Lying on your back, bend your knees into your chest and bring your arms out at a T. As you exhale lower your knees to the ground on the right. Keep both shoulders pressing down firmly. If the left shoulder lifts, lower your knees further away from the right arm. Hold for 1-2 minutes on each side.
4. The Sphinx
Lying on your stomach, prop yourself up on your forearms. Align your elbows directly under your shoulders. Press firmly through your palms and the tops of your feet. Press your pubic bone forward. You will feel sensations in your lower back, but breathe through it. You are allowing blood to flow into the lower back for healing. Hold for 1-3 minutes.
