Wanna just give a quick overview on Lower Back Pain-
1 Spine- Any malfunctioning in the vertebrae or disc fall in this category like, Lumbar herniated disc, degenerated disc , slip disc etc.
Pain due to spine is very severe and in most cases person can’t bend forward or do daily activities at all.
Some spine malfunctioning can give rise to Sciatica Pain
Medication and complete bed rest might be needed before moving to any form of exercise
2.SI Joint- This one is tricky only a doctor can confirm it
One will feel the pain in the sides of lower back in some specific point and it will travel to the Buttocks, Hamstring and Groins normally in one side only.
Pain sometimes is similar to Sciatica.
Hypermobility or Hypo mobility in Sacroiliac joint or SI Joint can cause the pain.
3.Undiagnosed Back Pain/ Back Spasm- pain is actually very common, mostly felt in early morning and it either gets better or it may get worse during the day.
One would feel it mostly on the sides of the back rather than the bone and forward bending makes you feel better.
Long sitting hours including long driving hours can trigger it.
Bad Posture, No Core Stability, Tight Hamstrings and Glutes either one or more of these can build it up.
Unbalanced movements like doing too much of forward bending and not balancing it out with counter movement i.e extension or backward bending in this case can cause it.
How to get rid of the pain
Understand this that the first 2 conditions are happening at the bone level. Proper medication and supervision is required before you start strengthening and flexibility work, unlike the last one where you can directly move on to your workout.
Why Cardio (like Running, Zumba etc) along with Yoga Stretches ALONE is NOT a good idea, Because in Cardio you load the back and Yoga Stretches helps you release it but you never worked on STRENGTHENING it, so basically you are making it worse.
Functional Training along with Core stability and Spine mobility is what you looking for.
Maintain Correct Posture or Form during your workout take trainer's help speak to them to make them understand your condition better.
Practice Right Sitting and Standing Posture at home or at office too don’t be dependent on just one hour workout session.
Functional Training helps strengthen your core as well as supporter group muscles like in this case are your Glutes , Obliques and Iliopsoas.
Core Stability does not mean too much crunches we are talking about Lumbar-Pelvis stability which Transverse abdominals the inner most layer of your core provides.
Spine Mobility means one need to practise all movements of the spine i.e. Forward bend, Backward Bend or Extension, Lateral or Side Bend and Rotation on both sides.
Practice Right Sitting Posture and standing Posture at home or at office too don’t be dependent on just one hour workout session.
submit a comment
Your email address will not be published. Required fields are marked *