Poor posture from slack muscles often causes or worsens LOWER BACK PAIN, but exercises that stretch the adductors, improve nerve communication to the gluteal muscles and reinforce the spinal arch can help. Reduce BACK PAIN with this FREE VIDEO of exercises to train PAIN - FREE.
Hi, I'm Leslie Mueller, from TriAlign, and today I'm going to show you some exercises for lower back pain.
In order to perform the exercises I'm going to show you today, you need a comfortable space to lie down on the floor, and you'll also need a pillow. We're using a therapeutic pillow, but if you don't have one oft these, you can use a yoga block or just a pillow that you would find in your home.
So before we begin, let me just say that lower back pain is often the result of poor posture, and poor posture is often caused by muscle groups that have shut down or are not getting a strong connection from your nervous system through the nerves that control those muscles. And so, they're sort of sleeping or slacking and not doing their job to support your body the way that they should.
The exercises I'm going to teach you today wake up common sleeping muscle groups in people who have lower back pain.
So, for the first exercise, you'll lie down on your back. You want your feet to be about hip-width apart which is only about six inches, a little closer, there you go. Then, you'll take your pillow and put it right between your knees, and you're just going to squeeze in on the pillow for about one second and then release and repeat that about 60 times. You don't have to squeeze in with maximal pressure, just maybe about 60 to 70 percent of your strength into the pillow.
This exercise is encouraging stability at the level of your hips and your pelvis, and that is essential for the prevention of lower back pain. Once you've done this one, this exercise, 60 times, then you'll just take the pillow and set it down, and while in the same exact position, you're going to contract your gluteal muscles. Your gluteal muscles are those that you sit on, okay?
You just want to engage them, and then release them and hold for about one second and relax, and this exercise is just encouraging a strong nerve connection to the glute muscles, which again, are really important muscles to have awake or stimulated in order to prevent lower back pain, and they very commonly shut down because we spend a lot of time sitting on them, okay?
Once you have done that one about 60 times, again, you're just contracting, relaxing, you're going to go into a position that is often called the frog. So, you'll just take the bottoms of your feet together and allow your knees to drop out to the side, just let gravity do the work here and relax your lower back and allow it to arch up off the floor. So, there should be a little bit of space here. Don't tense it. Just allow it to lift, okay?
So this exercise is stretching the adductor muscles or the inner thigh muscles but, more importantly with regard to back pain, is encouraging that arch in your lower back, or in some cases, actually re-establishing the arch. My name is Leslie Mueller, and this has been exercises for lower back pain.
Expert: Leslie Mueller
Bio: Leslie Mueller assists aging endurance athletes to train and race without pain as her great passion in life.
Filmmaker: Stephen Eyer