Relieve Lower Back Pain W
hen people think of core muscles, they often think of six-pack abs; however, our core includes much more than abdominal muscles. Our hips, glutes, hip flexors, and lower back are all connected and work to stabilize our core and maintain correct posture. Unfortunately, many Americans neglect strengthening these muscles and often develop deficiencies or imbalances that cause weakness and pain, particularly in the lower back. According to the CDC, nearly thirty-nine percent of the U.S.
adult population suffers from some form of chronic lower back pain. Although a wide array of issues can cause lower back pain, including pinched nerves and spinal stenosis, a proper exercise routine that targets the muscles around the trunk can help many people experience relief from their symptoms. As someone who often experiences lower back pain to the point where my daily activities can be limited, I often feel significant relief from my symptoms when I can dedicate a portion of my exercise
time to strengthening and stretching the muscles around my hips, lower back, legs, and glutes. Our lower back engages constantly and is used for everything from picking up kids or pets, walking and jogging, and even sitting upright. It’s crucial that we protect our lower back and work to keep our entire trunk strong to help prevent injuries. Here are a few simple exercises to target the trunk area that you can do at the gym or at home with little to no extra equipment. By Hayden Legg, ACSM-CEP
• Extend your left arm and your right leg forming a straight line with your torso. While extending, squeeze your glutes and engage your core. Avoid rocking from side to side.
• Slowly lower back to a neutral position
Bird Dog • Start on your hands and knees with your head in a neutral position, looking down. Place your hands directly below your shoulders.
• Repeat for 8 to 10 repetitions on each side.
Sumo Squat • Stand with your feet a little wider than shoulder-width apart and toes slightly turned out. • Keep your trunk engaged as you bend your knees and sink until your thighs are parallel to the floor. Make sure to keep your back straight and push your body weight onto your heels. • Be sure to inhale as you lower your body and exhale as you push your feet into the floor to raise back up. • Repeat for 8 to 10 repetitions. • To increase difficulty, use both hands to hold a light weight close to your body in front of your chest. For even more difficulty, hold the weight extended from your body with your arms straight. 28
BOONE HEALTH
Fall 2023
