Wednesday, September 12, 2012

How A Fitness And Exercise Program Can Eliminate Lower Back Pain

No Dieting Required

There is often a misconception that alludes to the theory that only people who are overweight need to exercise. This cannot be further from the truth. As we age, our muscles will lose that tightness and tone from our youth, so the only way to keep them in that kind of shape is through a fitness and exercise program that we follow religiously. You do not have to be overweight to start one but if you are, you will still reap the benefits of seeing those pounds begin to melt away.

Following that train of thought, even if you are in relatively good health and fitness, regular exercise as you age will help to keep your muscles strong and flexible and ward off conditions such as lower back pain and arthritis from impairing your ability to move and enjoy life. There are so many reasons to keep fit, and maintain your overall health, that it remains a mystery as to why anyone would not want to do what they can to prevent problems later on in life. Eating healthy is just one part of it, exercising regularly is the main ingredient.

Starting Moves
Getting regular checkups and a physical from your doctor will keep you ahead of the game. Only you know when you hurt and where, and if you are beginning to see signs of weakness or other health problems, your doctor can give you the information you need to correct it through exercises before it gets worse. Healthy eating and workout routines to build up your flexibility, endurance and key muscles will do the rest.

Flexibility starts with regular stretching exercises. You do not need to attend regular yoga classes to get the stretching you need, simply follow a few simple exercises we will detail for you and you will be able to target the muscles you need to avoid lower back pain and other flexibility issues. These exercises will also help strengthen and stabilize your core, the seat of power when it comes to balance and a healthy spine.

Stretching Out the Back Muscles
The simplest of all the exercises we are about to illustrate, this workout routine will help you keep your upper and lower back muscles as limber as they can be. When we are under stress, these are the ones most likely to tighten up and cramp, creating all kinds of pain and mobility issues.
Lie on your back and bend your knees. Placing your right leg over your left, cup your hands around the left leg. Pull it towards your chest, slowly, for a count of 30. Once there, hold it for another count of 30 and you will begin to feel the stretching begin. Lower your legs, switch their positions and repeat until you feel all the tightness slip away.

Back Up Your Abs by Strengthening the Transversus
Anyone who regularly works out concentrates more on the abdominal muscles than anywhere else. What they forget is that the abs have their own support system, the transversus muscles, which need to be strengthened as well to alleviate lower back pain. They are your body's main support system, from the top of your head to the tip of your toes.
This one can literally be done anywhere, without anyone realizing that you are actually exercising, making it the easiest part of any fitness and exercise program. Stand up straight, with your hands on your hips. To begin, exhale as much air as you can out of your lungs. Now, with your chest sticking out, suck your stomach in as much as you can, and hold it for at least a twenty count. Repeat as often as possible.
Want to know more about how a fitness and exercise program can improve your overall health? The experts at the Chiropractic Center of Lakeland can help you design a workout program that meets your individual needs. Call them today for a complete evaluation. Also check out our new page on Fitness and Exercise Program.
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