If you suffer with lower back pain, then you know just how debilitating it can be. What if I told you there is a way to treat it, yourself, at home, without any expensive fees?!
Firstly, lets get to the some of the causes lower back pain.
For some people, excess body weight can be the cause of the problem, particularly if the body fat is mainly in the abdominal area. Following a healthy diet with no sugar will make a huge positive difference to your pain levels. Sugar is inflammation causing and makes some people store body fat.
In our modern lives, we spend plenty of time seated, either to drive, travel by train, work at a desk, watch television, feed baby, to name just a few. All of these activities mean we spend extended periods of time in a position which tightens the hip flexor group and pelvic floor layers, as well as totally disengaging the gluteal group of muscles.
Don’t worry too much if you don’t understand the diagram, the simple way to look at it is that the muscles at the front become overactive, and the muscles at the back become lazy. This means that your pelvis is likely to tilt forward and create compression for your lumbar spine, and so the pain cycle begins.
Throw in a pregnancy here and there, and you have a recipe for some serious back pain!
We can’t avoid our daily activites, but you can do something to alleviate the problem. If your bottom (gluteal) muscles are strong, and your hip flexors are released, then your pelvis is more likely to be aligned, taking the pressure of the lumbar spine.
The most obvious way to strengthen your gluteals is squatting, swinging a kettlebell, and learning to wake up your gluteals. For the strengthening element, find yourself a reputable trainer or class to attend to begin making your body strong.
For a quick and easy tutorial to help release your back and wake your gluteals up, follow this link to my you tube tutorial https://youtu.be/8ltrB6iOJXQ.
It’s important to take care of yourself. Little steps each day will help you to feel less pain.
About the blogger:
Marie Behenna is the author of The FitMama Method, published by Souvenir Press 2012 and creator of the ChillMAMA Pregnancy Meditation
Marie teaches exercise and nutrition to pregnant and post partum mothers in North Hampshire, United Kingdom. www.fitmamastudio.com