DISCLAIMER: Obviously, if you have any back pain you should get in touch with your physician; especially if your back pain tends to radiate into your buttock or upper thigh. This could be a herniated spinal disc symptom. I don’t know what your body needs are. Nor what your physical condition is.
Here are a couple of tips which work for me. I have a lower back fracture and the pain caused by postural misalignment is no stranger to me. It can get somewhat challenging to work out at times, but I have cracked the code together with some of the country’s best orthopedic surgeons and many physiotherapists. Hey, I have built a strong core with a back fracture. You see, it is possible. You just need to do it right.
Basically, the lower back pain might be coming from arching your lower back too much, to the point of muscle pain. It’s a common postural position where the natural curve of the lower back is exaggerated. When you put more stress, i.e. add extra weight on your lower back by arching your posture too much it can get painful. A number of factors can contribute to this. Weak core muscles could be one of them. I strongly believe that strong core muscles are the key to a strong body.
How do you work out your core with lower back pain?
The Golden Rule: Tilt your pelvis toward the front. Basically, this means the opposite of arching your lower back. It is not always possible, depending on the kind of exercises / muscles groups you are working on. Try to keep it in mind though and do it whenever your exercises allow it.
How to relieve the lower back pain?
Lower Back Pain Relief Exercise: Lie down with your knees bent. Tighten your stomach muscles flattening your back against the floor. Hold for 5-7 seconds. Remember to keep breathing, your muscles need oxygen. Repeat 5 times. This should be enough to relieve the pain. You can do 3 sets. This exercise stretches your spine and relieves the lower back from that extra pressure. I end every single core work out with a variation of this exercise.
Anna’s Lower Back Pain Relief Exercise: I have worked on this exercise with physiotherapists. Lie on your back with your arms at your sides with your knees bent and feet on the floor. Rise the upper part of your feet touching the ground with your heels only. Slightly tighten your buttocks. Tighten your lower abdominal muscles flattening your back against the floor. Tighten your chest muscles flattening your forearm against the floor with wrists pointing upwards. Keep breathing. If you want to go the extra mile, you can also lower your chin down towards your chest. This stretches the spine in a straight line. Hold for 7 seconds. Repeat 15 times, or do 5 reps in 3 sets.
Repeating the steps again: heels, buttocks, abs tighten, chest tighten, chin down, forearm down, hands up. 7 seconds hold. Keep breathing! The chin part doesn’t agree well with my spine. I just leave it out. The end posture is pictured in the image featured.
Any other questions, just ask.