Chronic low back pain, which affects millions of Americans each year, is often caused
by a sedentary lifestyle and/or heavy use, which might sound a little
like you're damned if you do, and you're damned if you don't. But you're
not! There are many treatment options available to low back pain
sufferers, ranging from medications to surgery. But one of the most
sustainable and effective solutions for eliminating chronic low back
pain is the (totally free!) regular practice of back-strengthening exercises .
There are several simple moves that (when practiced often) can reduce and eliminate low back pain by helping prevent weakness from inactivity and improving the body’s ability to tolerate activity as you get older.
The most important muscle groups to target include the back extensors
and deep core stabilizers, abdominals, and glutes. It’s also important
to keep the upper leg muscles strong and flexible in order to avoid strain on the supporting structures of the back . Movements that target these muscles should focus both on stabilization through the core and building endurance . Here, we outline five of the best moves you can do to keep your back healthy now and down the road.
5 Strength Exercises to Beat Back Pain
You can do these moves virtually anywhere to strengthen your back and
core and support your lower back. The American College of Sports
Medicine recommends doing functional training like these exercises two to three times per week for 20 to 30 minutes per session.
Try moving through the routine below, repeating each exercise 2 to 4
times. To be sure you reap all the back-boosting benefits, pay close
attention to your form during every movement.
1. Decompression Breathing
Photo: Jamie Rosenburg
A little extra O2 can do a body good—especially when you’re
lengthening the body at the same time! Use this move to teach yourself
how to breathe deeply and keep your spine long and strong at all times.
Stand with your toes touching and your heels slightly apart. Shift
weight into your heels, unlock your knees, and gently pull your heels
toward each other. Stand tall, reach your arms overhead, and press your
fingertips together. With your inhale, lift the ribcage away from the
hips. On the exhale, tighten the core to support the “lengthened” spine.
Repeat this breathing process until you feel tall and supported.
2. Founder to Forward Fold
Sticking out your booty might feel embarrassing, but this move is
called a founder because it’s setting you up for success in building
integrated back and core strength. If a full founder puts too much
tension on your lower back, try doing a modified founder with your hands
back behind you (pictured below). If you’ve got tight hamstrings, use a
prop (such as a chair) to help bring the ground just a wee bit closer
to you. Remember—the goal is to reinforce good movement patterns. Use
props or modify the full move if it helps you keep a neutral and stable
spine.
Modified Founder
From the modified founder position, inhale and reach your arms out in
front of your heart, keeping your hips back and pressing your
fingertips together, with the pinkies pressing in the hardest. Slowly
lift the arms all the way up, and keep the core pulled in to maintain a
neutral spine. Hold 15 to 20 seconds
Forward Fold
From full founder, float the hands down to the ground as you drive your
hips back. Unlock your knees and keep the weight in your heels. When
your hands are down to the ground (or on a prop, for people with tight
hamstrings) pull your hips back, up, and away, reaching your hands as
far forward as possible to counterbalance. Hold 20 to 30 seconds.
To stand up, keep your weight in your heels, slide your hands up your
shins, and bring your spine into neutral. Sweep the arms back into
Modified Founder position. Press the heels into the ground and bring
your hips forward to stand up.
3. Adductor-Assisted Back Extension
 |
| Photo: Jamie Rosenburg |
This well-known exercise isolates some of the deeper muscles of the
lower back. Add in a little extra support from your inner thighs and
some increased activation of the hamstrings, and you’ve got a recipe for
building back muscles strong like a superhero’s.
Start on the ground, lying on your stomach. Flex your feet and zip
your legs together, keeping just a slight bend at the knees. Press your
hips and knees into the ground and lift your elbows up until the hands
“float” above the ground. Pull your shoulders down towards your butt
while lifting your chest off the ground. Keep your neck long and hold
the pose for 20 to 30 seconds.
4. Eight-Point Plank
 |
| Photo: Jamie Rosenburg |
A plank with your elbows and knees on the ground sounds like it
should be easy, but this one sure isn’t. Get ready to focus a bit more
on your abs to create some serious support for your spine.
Lie on your stomach with your feet flexed, knees touching, and elbows
a few inches in front of your shoulders. Pull your shoulders away from
your ears, and gently squeeze the knees and elbows toward the centerline
of body. Press knees, toes, and elbows into the mat as you lift your
hips up to the height of the shoulders. Tighten your core and maintain a
long, neutral spine. Pull the elbows and knees toward each other (as
though you’re trying to bring the top and bottom of your mat together),
and hold the plank for 20 to 30 seconds. If you begin to tremble, you’re
doing this right.
5. Woodpecker
 |
| Photo: Jamie Rosenburg |
Named after the feisty little bird that tips forward when it hunts
for food, this move will strengthen both your butt muscles and your
back.
From a lunge position, press through your front heel and stand tall.
Lift the back heel up off the ground and reach the arms out in front of
your heart. Drive your butt as far back as you can, without moving your
knee, until you feel a stretch in your hamstrings. Your arms will
naturally reach further forward to counterbalance. Tighten your core,
taking care to maintain a neutral spine, and slowly reach the arms
overhead. Hold for 20 to 30 seconds, then repeat on the other side.
Modified Woodpecker
Photo: Jamie Rosenburg
If a full woodpecker is too tough, try keeping your arms back behind
you in a modified version while you build up the strength to perform the
full version.
The Takeaway
Research shows that frequently bracing the core and strengthening
your back muscles can be effective in promoting long-term relief from
chronic low back pain . Meanwhile, sedentary behavior has been shown to be a health risk
in and of itself itself—so next time you catch yourself sitting for a
long period of time, stand up and do some Decompression Breathing, a
Founder, or any of the exercises outlined above. You’ll give your body a
break from sitting,
and you’ll be working the muscles that support your spine. With a
practice and minimal time commitment, a strong and supple back can be
yours for the long haul!
Beth Alexander is a California-based personal trainer with a
passion for teaching proper posture and movement patterns. Certified
through both the National Academy of Sports Medicine and the American
Council On Exercise, her specialty is integrated movement—teaching
people to use muscles to work together for healthy functional movements.
To learn more about Beth, visit her website or follow her on Facebook or Twitter.
All referenced postures were created by Dr. Eric Goodman, creator of Foundation Training,
a series of bodyweight exercises designed to strengthens the posterior
chain of muscles. Foundation Training includes several simple moves that
(when practiced often) can reduce and eliminate low back pain by
helping prevent weakness and inactivity and improving the body's ability
to tolerate activity over time. For more information about Foundation
Training.visit the website.
Source: greatist
