How To Get Lasting Pain Relief By Improving Your Exercise Routine

You’re healthy, you work out regularly, you eat right, you even take a daily multivitamin, but for some reason, you still find yourself struggling with lower back pain. Have you ever wondered why this is?The good news is that you’re moving in the right direction to get rid of your back pain. Regular exercise, and eating healthy foods with lots of vitamins and minerals will help immensely. However, the one thing that many people fail to take into account is the power of core strength.Core strength is in the abdominal muscles, the rectus abdominis, the psoas, the quadratus lumborum, the paraspinal muscles of the back, and the gluteus medius. The key to core strength is in these stabilizer muscles – they stabilize one joint so a desired movement can be performed in another joint. These muscles usually aren’t directly involved in a movement, but work to keep you steady so that your primary muscles can do their job. If you are exercising without strengthening these stabilizer muscles, you may be putting a lot of strain on yourself and furthering your injuries.To fix this problem and to strengthen your core, incorporate a physio-ball in your workout routine. The use of a physio-ball is a great way to stabilize your lower back and increase your core strength. The following 5 physio-ball exercises are very good for isolating the core muscles which will go a long way in relieving your lower back pain:
  1. Upper and lower body extensions
  2. Push-ups
  3. Planks
  4. Knee tucks
  5. Skiers
Moreover, if you can do a pull-up or dips, you never have to do another abdominal exercise again – these types of exercises are excellent for increasing core strength and toning your abs.A word of warning – if you have lower back pain or a history of back problems, you should never do sit-ups or crunches. Doing these types of exercises will turn your back into a fulcrum where the point of injury becomes the major stressor while you’re doing a sit-up or a crunch. Even if you don’t have a back problem, doing sit-ups and crunches are ill-advises since they are so stressful on the lower back.This same warning extends to leg presses. During a leg press, you load up your lumbar spine when you sit in that machine and your legs are up at an angle. The L5, L4, and L3 region of the spine are maximally taking the brunt of all the weight that you’re lifting with your legs.

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