Lower Back Exercise for pain management in lower back area

In order to manage lower back pain stabilization training need to be performed first.

First step of stabilization training begins with isolated muscle contractions.

Stabilization training starts with the patient being instructed to get into neutral spine position. The neutral spine position is where the spine is in ideal alignment and is found by envisioning the face of a clock on the abdomen, with 12:00 at the belly button and 6:00 at the pubic bone. Which means straight line alignment.

The pelvis is then alternately tilted so that 12:00 rocks toward the floor and then 6:00 rocks toward the floor. This is done repeatedly 10 times in each direction gently and slowly. The neutral position within that range is the point where you identify is the most comfortable. This position is emphasized and should be maintained for all movements performed during stabilization activities as well as all daily activities.

As awareness of the neutral position is demonstrated, isolated transversus abdominus contraction is then initiated. This muscle is trained by simply pulling your navel into your spine, and/or exhaling thoroughly, while maintaining the neutral spine position.

Once these 2 exercises are learned, the following exercises can then be initiated:

Back Stabilization Exercise 2

Start in kneeling position.

Tighten abdominals and buttocks, keeping back in neutral position.

Hands on hips.

Raise right foot and place on floor in front of you, kneeling on left knee.

Lunge forward, moving at hips.

Hold 3 counts.

Return to kneeling.

Repeat 10 times.

Repeat with the opposite side.

It’s important that you don’t let fear of pain to keep you from trying gentle activity or light exercise. You should try to be active soon after noticing pain, and gradually increase your activity level. Too little activity can lead to loss of flexibility, strength, and endurance, and then. of course, to more pain.

Lower back exercise 3

1. Lie on your stomach.
2. Prop yourself up on your elbows extending your back.
3.Start straightening your elbows, further extending your back.
4.Continue straightening your elbows until a gentle stretch is felt.
5. Hold for 15 seconds.
6.Return to the starting position.
7.Repeat 9 more times.

Lower back exercise 4

Get down on the floor on your hands and knees.
2. Push your back up towards the ceiling (like a cat arching its back).
3. Continue arching until you feel a gentle stretch in your back.
4. Hold for 15 seconds.
5.Return to the starting position.
6. Repeat 9 more times.

Lower back exercise 5

1. Lie on your back with knees bent and feet flat on the floor.
2. Exhale and press the small of your back against the floor.
3. Hold for 15 seconds.
4. Return to the starting position.
5. Repeat 9 more times.

There are 4 types of burn out.
“Excited Looser”
-You exercise every day
-Very determined to reach your goal weight
-Push yourself harder
-Sick of exercising, physically can’t take it anymore / burned out.
Resolution: Take it slow. You can’t jump over your psychological and physical abilities.
Burnout happens when you expect too much too soon. Start with lowest reps, sets and weights. Work your way up.
Balance excitement with bigger picture.

“Discouragement”
-You are excited in the beginning.
-There are no immediate results.
-You work so hard…
-Burnout – excitement faded because there are no or little results.
Resolution: Set mini goals. Mini goals focused on process, not results ( work out 6 times a week for 45 min instead of lose 10 lb in 30 days) Persistence is the key.

“Stalling”
-You are not excited anymore.
-Boring and exhausting – your perception of exercise.
-Burnout – you would do anything instead of exercising.
Resolution: Switch over your exercise every week. Plyometrics, yoga, zoomba, running, cycling, pilatis, try everything and switch, switch, switch.

“Surrender”
-You are excited in the beginning.
-Then something comes up.
-You will exercise tomorrow…. maybe…
Resolution: Looks like exercising is not on the list of your priorities anymore – get a friend to work out wih you or Facebook group, forum, tracker, whatever can keep you accountable for logging every day.

Before to get pregnant, prepare your body for all the changes ahead. A lot of women when pregnant take a chance  to eat anything they want, feeling like they have carte blanche to consume more stuff than ever, when it is supposed to be an opposite, because during pregnancy body retains water.

Advise #1
Have your body in the best shape in your life before to get pregnant.Eat lean protein and leafy veggies, take vitamins. Exercise will will not only help your body to bounce back faster, but also trained body will carry it easier, there would be less pain, and deliver will be easier as well. So exercise before and during pregnancy with special attention to core exercises.
Advise #2
Hydrate. Body retains water because it needs it. Our body cells are made of water, we are made of water, it fills up body cells, making them stronger, rounder, more resistant. When woman is pregnant, a lot of building going on inside her body, new life, new cells creation… It takes a lot of water and body starts retaining it, collecting and store. So pregnant woman should drink at list 2 liters of water a day to supply water for building new healthy cells. Also, hydrated cells will most likely bounce back after pregnancy. Hydrate inside and out. Moisturize, moisturize, moisturize day and night. Moisturized skin willprevent it from stretch marks and will help it to bounce back.
Advise #3
Eat right, exercise during pregnancy. After pregnancy do the same- eat leafy vegetables and lean protein, drink water, exercise, moisturize.