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Postural exercises - solution to your lower back pain.

By Denis Kanygin

You're not the only one with lower back pain. More then hundreds of thousands of Americans are experiencing it right now!

The question of the day is: why do you feel the pain and what is the solution?

THE CAUSE OF PAIN:

In majority of cases(95%) lower back pain is caused by improper posture.

Through prolonged inactivity and various traumas(surgeries, injuries) your body becomes misaligned. Muscles remember and hold on to the misalignment, resulting in compensated movement.

Compensated movement simply means that one muscle is doing the work of some other muscle. As a result of compensations one certain muscle or muscle group becomes overworked and then complains to you in the only language that it knows - PAIN.

Notice that the pain is caused not by back weakness but by imbalance. It is true that if your lower back is strong the muscles that are compensating will take longer to get tired. But when they do - the result is always the same - pain!

SOLUTION:

The only way to solve the compensation is to re-balance the body by providing muscular re-education to the body. We need to show muscles how to engage properly. As the body go back to balance the lower back pain will leave you alone forever!

Following exercise sequence will help 95% of those who are experiencing sporadic or chronic lower back pain:

Following sequence is generic sequence that will work for most people with lower back pain. If any exercises cause pain and discomfort - stop and skip it. For custom postural program that addresses your unique posture contact me directly.

  1. Neutral Back: stay in this position for 2-3 minutes.
    • Lie on back on firm, flat surface with both legs supported on a stable object.
    • The legs should be supported in position that places the knees vertically over the hips(perpendicular to the floor) without effort. The ankles are horizontally aligned with the knees.
    • Place your arms on the floor in comfortable position or out to the side with palms down.
    • Keep back of head on the floor.
    • Breathe from your abdomen and simply let everything relax and 'settle' into the floor (absolutely no voluntary muscle contraction).

  2. Abductor Presses in Neutral Back Position 3 sets of 30
    • Align yourself in Neutral Back position.
    • Place a strap around your lower thigh just above the knee, tight enough so the knees are in line with the hips when pressed out.
    • The knees are pressed out against the strap for two seconds and then fully release.
    • It is important to isolate the outward movement in the thighbones.

  3. Knee Pillow Squeezes in Neutral Back Position 3 sets of 30
    • Align yourself in Neutral Back position.
    • Place firm block (7x9x12) or equivalent between the knees.
    • Squeeze the object with your inner thigh muscles, hold for 2 seconds and the fully relax the muscles.
    • Do not allow the object to fall.

  4. Reverse Presses in Neutral Back Position 3 sets of 30
    • Align yourself in Neutral Back position.
    • Arms are place to the sides at shoulder level and right angles to the torso.
    • The palms are facing toward the feet with the elbows bent at right angles, with forearms perpendicular to the floor.
    • Squeeze shoulder blades together toward your spine, release.

  5. Pullovers in Neutral Back Position 3 sets of 10 Note: skip if you have hyperextended elbows.
    • Align yourself in Neutral Back position.
    • Keep back flat on the floor through the exercise, including both shoulder blades in contact with the floor.
    • Lift both arms over the chest until they are perpendicular to floor with elbows locked and fingers interlaced with palms facing together.
    • The arms are extended overhead until they touch the floor or until the end of your range of motion(without compensation) is reached.
    • Return to the starting position, repeat.
      NOTE: If you feel your elbows bending or your lower back arching or your shoulder lifting - stop! You're compensating and reached your end of range of motion.

  6. Hip Lift hold for 60 seconds each side
    • Lie on your back with knees bent and feet squared, hip width apart.
    • Place ankle of right leg on the left knee and rotate the right leg outwardly to the end of its end of range of motion.
    • Lift the left leg so that the thigh is perpendicular to, and the lower leg is parallel to the floor (Ninety degree angles at hip and knee joints).
    • Keep 'pulling' with the left leg; ensure the weight is in this hip, and gently 'pushing' out with the right knee. Pelvis should remain flat on the floor and the hips stay squared.
    • Relax and repeat the position with the opposite leg.

  7. Hip Crossover hold for 60 seconds each side
    • Lie on your back with knees bent and feet squared, hip width apart.
    • Place ankle of right leg on the left knee and press right knee out toward the feet.
    • Make sure that hips stay squared rather than rotating with the knees.
    • Maintain this position and rotate pelvis to the left so that right foot ends up on the left side of the body, flat on the floor. The outer side of the left leg is flush with the floor and relaxed. Keep gently pressing the right knee out and keep the right foot flat on the floor the whole time.
    • Shoulders should be flat on the floor and the arms are out to sides with palms down.
    • Reverse directions and repeat to the other side.

  8. Cat and Dog stretch
    • Begin on hands and knees with wrist, elbow, and shoulder in line and the knee joint directly under the hip joint.
    • Relax the spine into an arched position (like a dog stretching) with head and sit bones upward.
    • Move into an arched position (like a 'scared' cat) with head and sit bones downward. Initiate the movement with the pelvis and let the rest of the spine follow.
    • Alternate back and forth between the two positions. Breath with the movements.

  9. Wallsit
    • Stand with back against the wall. This exercise requires a stable wall and a firm floor surface. Rubber soled shoes can be worn if necessary.
    • Place feet away from the wall, hip socket width apart and straight.
    • Slide back down the wall, until the knee joints are slightly above 90 degree angle or modified as discussed with practitioner.
    • Maintain vertical alignment of the ankles, knees, and hip joints.
    • Press sacrum region of the lower back to the wall, exerting the force through the heels and quadriceps(thighs) muscles evenly.

About the Author:

Denis Kanygin is a Postural Therapis and Personal Trainer located in Mountain View, CA. Denis will help you be pain free and in the best shape of your life. His website is http://www.workoutiq.com