Lower Back Pain or Discomfort? Here's a quick fix -

As a personal trainer, I have helped many clients over the years alleviate low back pain and or discomfort. According to Cleveland Clinic, 4 out of 5 people will have Lower back pain at some point in their life. There are several reasons this is happeni

ng if not from trauma. Things like increased sedentary habits, sitting at home, work, school, commuting and more lead to many back issues. Our bodies are placed in a comfortable yet compromising position. Sitting for long hours at a desk or in a car seat will tighten the muscles in our backs. It becomes constant contraction.

According to NASM (National Academy of Sports Medicine), we know this will create what is called lower crossed syndrome. Our hip flexors (front hip) and quads (front of thighs) are placed in constant tightness while our hamstrings and glutes are underutilized. This is known as reciprocal inhibition. Our pelvis begins to rotate which then leads to our lower back muscles being passively tight. Another muscle being underutilized would be the TVA (transverse abdominis). Think of the TVA as your internal weight belt.

Corrective exercise states that inhibition and activation are key to preventing or correcting any aches and pains. So, first we create a stretch routine for the tight muscles.

· Muscles to stretch -

· Quad

· Hip Flexor (standing or kneeling)

· Cat cow pose

You also want to activate or exercise the underactive muscles (hamstrings and glutes).

· Glute Bridges

· Ab position 1

· Plank

· Leg curls

For any questions you have about this blog please reach out to us at the link below. We can help guide you through different exercises and stretches via our app, phone, or video call.

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