Lower back pain is a fairly hot topic around the world today. I would like to shed a little light over one or two of the of the more simple area's that are often over looked in regards to what can cause discomfort and lack of mobility in your back.
The discs in our spine (spinal discs) do not receive a direct blood supply. There are no arteries that supply the disc with the much needed oxygen and nutrients. They do however, receive their oxygen and nutrients from the constant recycling of the disc fluid that occurs with spinal joint movement. This joint motion “sucks” in fluid filled with oxygen and nutrients and “pumps out” waste fluid.
The spinal discs are designed to absorb shock and maintain spinal flexibility by acting as cushions during body movement. The discs act similar to shock absorbers in a car. Car shock absorbers maintain a constant pressure to “push back” against the weight and movement of the car. Spinal discs act in a similar fashion. The pressure within the discs pushes the bones of the spine apart preventing them from crashing into one another during activities like running and jumping. There is also constant pressure on the discs from standing as well as sitting.
Today's lifestyle for many people consists of getting out of bed in the morning, hopefully having a decent breakfast, sitting down in the car, train or bus heading off to work, sitting at a desk all day, sitting down for the commute back home.
Once home there is usually very little energy to do much else other than sit down, have dinner and watch tv or surf the net before going to bed. All this sitting around puts constant pressure on the spine and pushes fluid out of the discs and if you are not exercising, stretching and mobilizing your back then it is very hard for your discs to replenish their fluid, oxygen and nutrient stores. This ultimately leads to less cushioning between the vertebrae of the spine which leads to decreased mobility and tighter muscles which then results in the lower back pain.
Here we have put together a series of exercise videos which show ways for you to increase mobility and relieve tightness and discomfort in your lower back.
Combining these exercises with good nutrition and staying active should get you on the right path to achieving good results.
Repeat 3 sets of 5 to 10 of each rep.
Repeat 10 times each side.
TV Rotation Side View
Quadratus Lumborum Stretch
Hold stretch for 10 to 15 seconds before changing sides. Repeat 2 to 3 times each side.
Quadratus Lumborum Stretch Version 2
This is basically the same stretch as above only with a slight variation. While stretching with a straight left leg place your left hand under your left knee/calf and resting your elbow against your inner thigh.
Piriformis Glute Stretch
Perform this stretch 3 times on both legs. Try to increase the stretcheach time.
After completing this exercise on both legs start again and increase the stretch. Repeat another 2 times increasing the stretch each set.
Perform as long as needed, around 10 to 15 seconds then alternate feet.
Crocodile roll knees up
perform as long as needed, around 10 to 15 seconds.
Back Rotation Seated
Repeat 3 times each side.
Back Flexion Screen
Hold the stretch for 10 to 15 seconds. Repeat as needed.
Back Ext Screen McKenzie Press-up
Hold the stretch for 10 to 15 seconds, release, rest and repeat 2 more times.
Do you have any great tips or idea's to relieve lower back pain? Why not Share it!