Although many back pain claims are made due spinal disc damage, osteoporosis, arthritis or infection it is often that the pain is not caused by any of these factors. There may be something that you can do on your own to try and relieve your discomfort.
Low back pain is becoming a common problem is today’s society. The statistics for such claims are staggering. Close to 40 percent of all workplace absences are do to back pain. From 1997 to 2001 the workers compensation board received over 90,000 claims for back pain injuries. That was over 25% of all the claims that were made during that time. Although many back pain claims are made due spinal disc damage, osteoporosis, arthritis or infection it is often that the pain is not caused by any of these factors. There may be something that you can do on your own to try and relieve your discomfort.
Weak lengthen muscles coupled with chronically tight muscles (muscle imbalances) can pull the body’s bones out of alignment causing inflammation, compensation and even nerve pain. Back pain and especially low back pain diagnosis’ (spinal disc damage, osteoporosis, arthritis and infection) are often the effects of an unhealthy spine. An unhealthy spine is one that has limited mobility due to miss-alignment which is often caused by chronically tight muscles. When the spine is unable to function with proper mobility it will begin to degenerate.
How does one keep a healthy spine? Here are some areas of focus that can help you to avoid spinal degeneration and or back pain.
The spine is supported by a group muscles often referred to as the muscles of the “CORE”. Strengthening these muscles will give the spine a strong base of support. Focus on the inner abdominal and other core muscles by performing stabilization exercises and functional exercises. Always maintain a strong posture and keep your abdominals braced throughout these exercises.
When low back pain occurs, people often make the mistake of focusing solely on stretching the low back. There are two common factors that play a large role in today’s low back pain complaints.
Stretch the hip flexors (psoas muscle group), front thigh muscles (quadriceps muscle group), and rear thigh muscles (hamstring muscle group). Hold stretches for 20 to 30 seconds for 2 sets on each side. To take things a step further strengthen the gluteal muscles (buttocks).
Before taking part in any fitness or wellness program it is recommended that you receive clearance from a physician. If these strengthening and stretching techniques do not work it is suggested that you seek the assistance of qualified fitness professional and a chiropractor. Be sure to ask around to find the best available in your area. If you would like more information about this article and article subjects similar to this one, please e-mail me at craig@fitnessprogramsplus.com or visit us at www.fitnessprogramsplus.com .By Craig LePage, CSCS, NASM-CPT, President of FitnessProgramsPlus.com
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