Many people today are dealing with low back pain and not knowing the right way to go about making their back stronger. There are many reasons that an individual has low back pain and many different ways on how they deal with it, but they don’t know the causes or the reasons of why that low back pain is persisting.
The main area of the low back is the erector spinae that is effected by many biomechanical actions and it has many muscles that interplay with it such as the biceps femoris (hamstrings), hip flexors, quadriceps and, of course, the abdominals. There is much testing that can be done in order to find out what is the main point of pain in the low back, and it also takes into account the health history of an individual that can cause low back pain along with testing using an overhead squat that can also help diagnosis knee valgus which is also crucial along the kinetic chain and causes low back pain.
Usually, low back pain derives from tight hamstrings and glutes, and the best modality to use is stretching in many different fashions. Most people that have a sore low back and stretch out their hamstrings and glutes daily will see changes in their low back soreness; however, there are other factors that play a role as well including being overweight or obese, along with having more body fat in the abdominal region which can create low back pain as well.
Simple exercise can take care of this easy, daily irritant of low back pain by utilizing cardiovascular fitness with at least 20 minutes a day and even up to 30 to 60 minutes a day in addition to proportional stretching of the full body specifically focusing on the lower extremities with hurdler stretches focusing on the hamstrings and glutes, sit and reach for the toes with the legs straight as much as possible, and finally, partner stretching with one person lying on his/her back with one leg upright and the other standing above them and keeping that leg straight and pushing it back for 10-20 seconds for all stretches and repeat for 2-3 sets. Other strength training exercises including completing abdominal crunches in a series of different forms, completing good mornings, stiff legged dead lift and roman chair extensions using no resistance to very light resistance with 12-30 repetitions will also help with building up the low back muscles along with the stretching. Stretching throughout the entire body and the whole kinetic chain is a very important aspect of health as the lack of flexibility causes most low back injuries and stretching can lessen the chance of injury and reduce pain.