Low back pain (LBP) affects 80 percent of the population at some form in their life. In addition, 50 percent of all Americans have some form of back pain. Several factors have shown associations with the incidence of low back pain and the link between abdominal muscles; causing back pain; often due to weakened stomach muscles. Exercise Program Advocates suggest strengthening your abdominal muscles to help support your back and to eliminate back pain. Strengthening the abdominal muscles, back and hip extensor muscles helps protect against back injury by having an exercise program that will strengthen your abdominal muscles and back.
A study from University of Arkansas, Exercise Scientists’ indicates that sit-ups once long endorsed as the standard for assessing abdominal strength in fact actually measures endurance, not the once believed strength. So out with sit-ups! I’m sure a lot of you will be happy about that one. I know I am. If you haven’t been keeping your abdominal muscles in shape, and you are suffering from back pain, chances are it is due to the weak stomach muscles. Tightening your stomach muscles throughout the day especially while lifting things, or carrying around heavy objects; make sure you are carry heavy stuff close to your body. Tense up your abdominal muscles, feel them by tightening your abdominal muscles up as you go about your day sitting, shopping, reaching and lifting up stuff. It will tone those important muscles; to eliminate some of that awful back pain.
If you are overweight you should consider a weight-reducing diet because of the extra strain that your weight puts on you. After having children the stomach muscles aren’t what they use to be, especial after having several babies. The more children we have the harder it seems to be to get back into shape; to have a nice tighten flat stomach. Age also adds to an increased waist line and so does stress play a role in weakening those muscles by over eating and the lack of exercising. Being over weight with a large midsection contributes to weakened abdominal muscles and back pain.
It is very important to exercise regularly; working out your stomach which will help improve your back so you don’t have to have that awful back pain anymore. The YMCA and other fitness clubs have classes for body toning exercises. Look for one that focuses on strengthening your mid section. As with anything new, introduce your body to the changes gradually by not overdoing yourself. Start up with a beginners program. Aerobic conditioning, general body fitness, walking all are excellent forms of exercise. Try walking at a brisk pace each day. A strong core will allow you to keep your body aligned for the benefits of helping you strengthen your abdominal muscles to relieve back pain.
Fun exercises could be a number of things that help you strengthening your abdominal muscles like a swimming exercise program, bike riding, jogging, yoga, etc. Strengthening the abdominal muscles helps support stomach muscles and your lower back; just as the ribs support the upper back. Make sure you are tighten up your mid section and breathing correctly while working out. Don’t forget to drink water instead of sugar drinks while working out. Water is the most efficient drink for your body and helps lubricate your joints as well as an overall health benefit. Increase new exercises gradually. Also consider group exercise classes at your local hospital or sports center with the approval of your doctor or physical therapist.
The benefits of regular exercising is overall tremendous if you are also eating a healthy, well balanced diet and consuming an adequate amount of water daily. Furthermore, make sure you breathe while exercising. Holding your breath in does help the cause any. Breathing is part of the deal for proper exercising for an efficient workout that strengthens your back and your abdominal muscles.
The Spine Center at progressivespine is providing the following tips for reducing the abdominal pain for the patients. Exercises with healthy food should be the first tip adopted through the patients.
- Exercise the abdominal muscles to relieve back discomfort.
- Eat Healthier foods and drink plenty of water.
- Keep you’re back straight and as upright as possible.
- Tighten your stomach muscles up.