Although weak spinal cord muscles may be one of the factors leading to back pain, the role of abdominal muscles plays an important role in back pain. The interaction between the abdominal and erector spine muscle groups helps strengthen the relatively weaker extensor muscles of the spinal cord. Strengthening the abdominal muscles help provide back pain relief with strong abdominals as the spinal cord muscles to bear the extra weight of supporting the internal organs of the abdomen. The abdominal muscles also bear some of the body weight.

Some of the measures that put less strain on the spinal muscles are stretching exercises, yoga, and undergoing fitness training programs. Even the shoes you wear should not be flat-soled so as to relieve the pressure on the spinal cord. The Kaiser Weight Training Program is an effective way to rehabilitate your back and abdominal muscles. Other preventive measures include having a cushion on your car seat, and work chair, and avoiding the breast stroke while swimming.

Incorrect physical exercises may also lead to back injury. Long hours of inactivity may cause stiffness in the back muscles. Massage is one of the best alternative therapies to keep back pain away.
 
 

Back Pain Relief With Strong Abdominals

Strong Abs Mean A Strong Back

Some people are surprised to discover that strengthening stomach muscles serves to reduce back injury though you need more than a strong back to prevent back injury.

 

It is clear that many people who develop back problems have not only relatively weak lower backs, but also weak abdominal muscles. Although not directly attached to the spine, the abdominals interaction with the fascial layers of the erector spinage group enhances the otherwise weak extensor mechanism of the spine.

 

By making the abdominals stronger, you enhance the functional effect of the spinal erector muscles. By supporting the internal organs of the abdominal region, the abdominal muscles also assist the spinal muscles by taking up some of the demand that would otherwise be placed upon them. The larger the potbelly, for example, the greater the weight and strain upon the spine.

 

By increasing the burden on the erector spinae group, one diminishes the capacity of the spinal muscles to sustain the extensor mechanism of the spine, and the risk of back injury is also increased.

 

For every extra inch you have on your waist you put 10 pounds of pressure on your spinal discs.

 

Gravity is pulling us towards the ground as we get older, causing us to stoop forward putting more pressure on our lower back.

 

This is why exercise, such as yoga, and weight-training, is so important for correct posture.

 

Incorrect footwear can cause serious back problems. Shoes that have no support and that are too flat can put pressure on your lower back.

 

Weight-training and stretching such as the Kaiser Weight Training Programme are particularly helpful for preventing back problems and for recurring back difficulties. The latest techniques for back rehabilitating is to strengthen the back with the correct weight-bearing exercises.

 

An incorrect seating position in a car is one of the main problems causing back injury and back soreness. If, when sitting in your car, your knee is higher than your hip, this is particularly bad for your back — the knee should be lower than the hip.

 

If you are in the car a lot, get a back support cushion from The Back Shop. It can take a huge amount of pressure off your lower back.

 

A cushion can also help those sitting at a desk for a long time. At the desk try to put your feet up on a block or a few thick books. Again, it’s simple but it works.

 

When swimming avoid the breast stroke as it arches the back and puts more pressure on your lower discs.

 

For any movement which has a jarring effect on your back, you must make sure you have support. Be aware that some yoga movements might make back pain worse.

 

If you have sciatica, which causes a shooting pain from your back down to your hip, knee and foot, a nerve is being compressed by a spinal disc. Consult a doctor or osteopath and take extra care to exercise correctly.

 

Massage is very beneficial for preventing back pain as it keeps the muscle supple. Have a massage when your back feels good, not when you are in pain.

 

Incorrect exercise, particularly with heavy weights, can put a lot of pressure on the lower back, L4-L5 disc area. When training, watch out for explosive movements such as squats and lunges.

 

Keep the back flat when lying on benches, for example bench press, pull-over, etc. Most people arch their backs with feet on the floor, so be careful.

 

Lower back problems are the cause of more days off work than anything else. Simply picking up something from a static position, without bending your knees, can be enough to pull muscles.

 

See more

 

Here are some simple and effective exercises for core strengthening for back pain relief. Demonstrating is Tanya Batts – A Golds Gym Fitness Instructor

Here is another video from Jen Hilman – Yoga Instructor. It is yoga exercises tailored for people with lower back pain

Here are some quick common sense tips about doing ab exercises for lower back pain and which movements might make things worse. Specifically using hip flexors instead of the correct ab muscles.

Here is a yoga demonstration from Adi Amar from Yoga Today. It focuses on exercises for alleviating lower back pain and strengthening your core. It is a 17 minute workout.

Improper posture, lack of exercise, and weak abdominal muscles can all make your body more prone to back pain. Before it is too late, you should follow the guidelines to keep your abdominal muscles strong so as to support the spinal cord in distributing your weight evenly. Regular stretching will help strengthen the abdominal muscles. When exercising, take care with regards to your back. For example, in the gym, try to lie flat and not bend your legs while on a bench press. A massage is a useful way of relieving back pain. Getting back pain relief with strong abdominals is simply a matter of using the right technique, with the right exercises, and having the discipline to do them each day.

To get more information on strengthening your abdominal muscles be sure to get yourself a copy of the free 7 Day Back Pain Cure Book from the Healthy Back Institute. It is available for free by clicking on Get Instant Access below.