消除下背痛

jacky

Alleviate Lower Back Pain Tuesday, September 30, 2008
by NASM Education Team
Alleviate low back discomfort with these three tips.

Low back discomfort occurs in 80 percent of the population.  There are many causes of low back pain, ranging from tight and weak muscles due to overuse or inactivity, to vertebral disc displacement, and even poor posture.  Below are just three possible solutions to low back pain.  As always, if you’re experiencing pain, consult your physician before beginning any exercise program.  For a complete kinetic chain assessment, contact your local health club to book an appointment with a qualified NASM Health and Fitness Professional.

1.    Stretch your hip flexors

• Assume a split stance with feet hip-width apart.
  

• Internally rotate your back leg so that your back foot is pointing at the heel of your front foot.
  
  
• With your hands on your hips, tilt your hips as if you were tucking your tail underneath you.
  
  
• Contract the glute of your back leg and pull your bellybutton in toward your spine.  
  Keep your upper torso upright.
  
  
• Hold this position for 30 seconds, then switch legs to stretch the other side.
  
  
• Repeat 2-3 times for each side.
  

2.    Stretch your lats

• Assume a tabletop position with your knees directly under your hips and your hands directly under your shoulders.
  
  
• Place one arm on top of a stability ball located in front of you.  
  
  
• Pull your bellybutton in toward your spine and tilt your hips under as if you are tucking your tail.
  
  
• Hold this position for 30 seconds, then switch arms to stretch the other side.  Repeat 2-3 times for each side.
  

3.    Strengthen your core

• Assume a tabletop position with your knees directly under your hips and your hands directly under your shoulders.
  
  
• Don’t allow your low back to arch or your head to hang down.
  
  
• Keep your back straight from hips to head and tuck your chin into your neck.
  
  
• Slightly draw your bellybutton up into your spine, away from the floor.
  
  
• Slowly lift one arm off the floor as high as possible without moving any other part of your body.
  
  
• Hold there 2 seconds, then slowly lower the arm back down.
  
• Alternate right and left arms for 12 repetitions.
  
• Repeat for 2-3 sets.
  

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