WORKOUT, KEY TO CURE BACK PAIN

Study have shown that adults are likely to have back pain at one point in their lifetime and this may be due to weak hips, weak gluteus muscles, weak core muscles or wrong sitting position and that is likely to happen if you spend most of your time sitting.

Sitting in the wrong position for a long time increases the pressure on your lumbar or lower spine, however, hitting the gym on daily basis will correct the deformity prolonged wrong sitting position has brought on your lumbar or lower spine by loosening your hip flexors and correcting the rotation of your pelvis.

Though enough rest can help reduce the pain but workout will cure the pain as well as turn down your chances of having back pain to zero.

So if you want to have your back pain cured or you will love to prevent it, not even when research has proved that one is likely to have it, at one point in one’s lifetime, engage the following workout:

WORKOUT ON THE TRAVERSE ABDOMINAL MUSCLE
The traverse abdominal muscle acts as a stabilizer for the low back and the core muscle. To exercise:
• Lie on your back with knees bent at a vertical position
• Position your left and right palm on the left and right thigh respectively
• Raise your shoulder blade and tuck your chin
• Push your hands into your thighs, at the same time push your knees towards your shoulders.
• Perform the exercise in 5 to 10 seconds for about 10 times and take a deep breath at each interval
NOTE: Do not hold breadth during exercise
Do not support your lower back with the ground

PLANK WORK OUT
With plank exercise you can increase your core strength and stability within five minutes. To perform this exercise:
• Position your forearms and elbow on the ground and below the shoulders respectively
• Your arms should coincide with the length of shoulder.
• You can make use of your fist or flat palms
• Push up your toes and lift up your buttocks into the air and position your neck to look down the floor (plank position).
• Apply pressure to your butt and thigh muscles
• Lift your hips away from the floor
• Hold yourself for 10 seconds then relaxed- do this for an interval of ten times or more.

• Do not over tuck your pelvic or butt to avoid lumbar spine extension.
NOTE: Do not look up when you are at plank position.
Do not curve your back to avoid lumbar overextension.

BAND DONKEY KICK
To perform this exercise you will need to get a resistance band, readily available at local and online stores. To perform this exercise:

• Get on with all of fours, with hips directly over your knees and shoulders directly over your wrists
• Place one part of the resistance band above your ankle and the other on the arch of the foot you will be lifting.
• Keep flexion in vertical position in the right knee by lifting up your knee and your foot towards the space. Lift until you feel the gluteus muscle activate then restart the exercise. You can do this for about 12 times, as well for the other side.
NOTE- do not overextend the hip, at the top of the lifted leg- doing so will put pressure on your spine.