Solve Your Lower Back Pain

44 // March 2020 by Hannah Davis O ver 75% of adults experience back pain at some point in their lives. Despite this statistic, few people find relief from chronic back pain and remain at the mercy of costly painkillers and injections.

So what’s the good news? Chronic back pain is widespread among adults simply due to misinformation on how to treat it. Chronic pain is often related to tight and underactive muscles. One common theme we see with new personal training clients are glutes that are tight, weak, or underactive and a weak core. This can happen because of a more sedentary lifestyle—indefinite sitting throughout the day, repeated leaning over desks and computers, or lengthy periods of driving.

Try the following stretches and strengthening exercises to find relief and to begin to correct muscular imbalances leading to lower back pain. Stretches:

1. Assisted hamstring stretch a. Lie on your back with both legs

straight out in front of you. Secure a yoga strap under the arch of one foot while holding the ends of the strap in each hand. If unavailable, try a towel or scarf. Raise the secured foot while maintaining a straight leg and flexed quad muscle. Use the strap to challenge a deeper stretch with each exhale and hold for 20 seconds. 2. Pigeon Pose/Piriformis stretch a. Starting in plank position with

your shoulders over your wrists, bring your right knee to your right wrist and your right foot to your left wrist. Sink your hips toward the floor, maintaining equal balance with your right and left hip. For a deeper stretch, walk your hands forward and fold your chest toward the floor.

3. Wide Knee Child’s Pose a. Kneel to the floor with your feet together and knees placed hip width apart. Lower your torso between your knees and extend your arms to the floor out in front of you. With every exhale, fold your chest closer toward the ground. Notice the lengthening of your back muscles as you continue to walk your fingers further away from the body. Exercises:

1. Hip Bridge a. Lying on your back with arms at your sides, bend the knees until your feet are directly under the knees, a few inches away from your butt. Distance your feet hip width apart and press through your heels to lift the hips upward, squeezing your glutes throughout the movement. Tip: Practice creating a diagonal line starting from the shoulders and ending at the knees. 2. Glute Clam Shells a. Lie on your side with one leg

stacked on top of the other and knees bent at a 45-degree angle. While squeezing your core and pulling your belly in toward the spine, raise your upper knee as high as you can without disconnecting your feet at the bottom. Return your upper leg back to the starting position and repeat. 3. Bird Dog a. Beginning in tabletop position

with your knees bent 90 degrees and wrists stacked directly under the shoulders. Slowly extend your left leg behind you while reaching your right hand out in front of you. Keep your hips square to the ground and brace the core to avoid any arching of the back. Hold the position for three breaths, then repeat with the opposite limbs. If you are interested in an individual assessment and a more personalized approach on how to treat your lower back pain, reach out to us at Body By Hannah Studio at (423) 641-8969 and schedule a fitness consultation today!

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