Kenneth Gardner - THE FITNESS CLUB MANY OF us have had pain in our lower back. This is a common limitation of activities in persons under 45 and a very significant in those older than 45.
A significant percentage of the population will experience at least one episode of acute back pain with only a few cases being related to a definite injury. Much of the problem points to lack of flexibility in the lower back, tight hamstring muscles combined with weak abdominal muscles. It has also been linked with a corresponding lack of exercise.
Weak muscles are easily fatigued and cannot support the spine in its ideal alignment. When you are standing, if the abdominal muscles are weak and the hamstrings are tight this will cause the pelvis to tilt forward and put excess pressure on your spine in the lower back. This places increased stress on your lower back which results in the unbearable pain that many of us suffer.
We have dealt with the abdominal muscles and exercises in previous articles, so we will now focus on improving the integrity of the muscles of the lower back, the hip and thighs with our next set of exercises.
EXERCISE #1 BEAR HUGS
Stand in a normal position with your feet not too far apart.
1. Keep your left foot planted and step out straight to your right side with your right foot, point your toes in that direction as well. Reach out as far as you can and keep your left leg straight; keep your right leg bent.
2. Wrap your arms around your right thigh; tighten the muscles of your hips, thigh and lower back.
3. Return to the starting position.
4. Repeat the routine about five times.
5. Switch to your left leg continue stepping out to the side, and hug your thigh then return to the starting position.
6. Repeat the entire routine about three times.
EXERCISE #2 BALLET SQUATS
Start by standing with your feet apart, toes pointing out at a 45 degree angle.
1. The arms should be straight, parallel to the floor and out to the sides or angled forward.
2. Squat down until the legs are parallel to the floor.
3. Straighten your legs halfway; do not stand all the way up, but keep the knees well bent and keep your back straight. Tighten the muscles of the hips, thighs, and lower back.
4. Repeat, moving up and down between a half squat and a three-quarter squat position. The arms should be straight the entire time. The movement should be quick and almost bouncy.
5. Do about 10 repetitions and rest.
6. Do the routine about three times
EXERCISE #3 KNEELING LEG RAISES
Start by kneeling on all fours (hands and knees) and look straight ahead.
1. Lift your right leg and move it forward, curl your head down, bringing both head and knee close together.
2. Next lift your head up high as you also straighten and lift your right leg up high, and arch your back.
3. Do about five repetitions.
4. Switch to your next leg and repeat.
5. Do the complete routine about three times.
EXERCISE #4 KNEELING LEG SWINGS
Start by kneeling on all fours.
1. Straighten your left leg and straighten it out to the left side. Keep your leg straight and at about a height of six to 12 inches above the floor, move your head and look to the left.
2. Next swing the leg behind you and cross over to the right side as far as you can also turning your head and looking to the right .Your leg should be straight and kept off the floor.
3. Repeat swinging the leg back and forth, far to the left and then crossed over to the right with the corresponding head movement.
4. Do about five repetitions.
5. Alternate with the right leg and duplicate the routine.
Kenneth Gardner, Exercise Physiologist at The G. C. Foster College of Physical Education and Sport.
