Lower Back Pain. Three little words that can change your outlook on life! If you've experienced lower back pain, you understand that it can make or break you, alter your mood and feelings of wellbeing and it can leave you grimacing and mad at the World! According to the ACA (American Chiropractic Association), low back pain is the leading cause of missed work, is the second leading cause for doctor visits, estimates of $50 billion are spent on back pain each year by Americans and up to 80% of the population will endure lower back pain and lower back problems at various times throughout life.
These statistics are scary to read and even more painful to endure! The great news is there are exercises you can do and fitness equipment accessories you can use to strengthen and stretch your lower back to help prevent, reduce or relieve back pain. Follow along as we outline some causes of low back pain and present three simple movements on fitness accessories you can use at home or at the health club to keep you postured and ready for your day to day activities!
What Are Some Causes of Low Back Pain?
One of the most basic causes of lower back pain is a person's posture. As you're reading this and begin to straighten up you'll realize that you spend countless hours each day stuck in poor posture positions hunching over your computer screen or smart phone. Others have daily lifestyles that don't involve much movement for long periods of time (sedentary) such as office positions (call centers, office managers, customer service, writers and corporate desk bound jockeys) and transportation positions (delivery drivers, truck drivers, airline pilots).
Accidents, physical activities and sports that can cause undue stress and strain on the low back region are another culprit of back pain. Often times these are unavoidable movements (accidents or repeated movements as in sports) that place the body in a position where a load or impact results in compromising form and alignment of the torso which can lead to spine compression, herniated discs or muscle imbalances.
"I lift things up, I put things down" and if done incorrectly, lifting heavy objects at work, play or in the gym while using improper form can get you sidelined with injury and low back pain! How about hitting the gym on the weekends and trying to keep up with the young whipper snappers on the fitness floor or on the basketball court? For many of us, our hearts are still young and full of life but our bodies have years of wear and tear on our joints, legs, feet, knees, hips and spine and pushing our physical limits can all lead to an increase of back pain or injury over time!
Three Exercises to Strengthen the Lower Back
Keeping things very basic, one can consider small fitness equipment accessories to target the lower back. These cost effective tools are easy to find, don't take tons of space and they offer a great variety of exercises to tone and strengthen the lower lumbar region. Having the option to transport these tools from home to the office or to the club makes them an ideal way to stay consistent with training. Start off your lower back training with these simple exercises and fitness tools!
Bosu One Leg Bridge:
Using a half domed tool called a Bosu, you can do a One Leg Bridge by positioning your body into a bridge with placement of your shoulders onto the center of the Bosu and extend your arms out to each side with your palms facing upward. Next, as you begin to press downward with your shoulders you will raise and extend one leg off the ground and hold for a count of 5 to 10 seconds and lower your leg. Repeat this movement with the next leg and continue to repeat for about 3 to 4 sets per leg/side. The Bosu Balance Trainer is a very unique fitness accessory that presents exercise variety for any level participant and makes the perfect low back training aid!
Stability Ball Back Extension:
With a properly inflated stability ball, start out with bending forward over the ball. While lengthening out your legs and body over the stability ball you position it to your stomach region. As you begin to lift up and slightly backward, you will contract your lumbar and glute muscles to raise your upper body in line with your lower body. Return to the starting position and repeat this movement for repetitions of 5 to 10 for 3 to 4 sets. For those just starting out, consider placing your feet on the base of a wall to help you keep position as you learn the movement and build up coordination. Prism Fitness offers Self-Guided Smart Stability Balls that have exercises printed directly on the ball for educational purposes and Mad Dogg offers their commercial rated Resist-A-Ball that is a great option for rehab centers and health club patrons!
Supermans on a Stability or Peanut Stability Ball:
Placing your stomach over the stability or peanut ball, you will place your hands down onto the floor in front and place your toes onto the ground behind the ball for your starting position. While keeping your head, neck and spine in a neutral position you will raise your left arm and right leg simultaneously into horizontal position. Hold this pose for several seconds and lower back down to starting position. This will be repeated for 5 to 10 repetitions of 3 to 4 sets and then repeated using your right arm and left leg. Doing this type of movement on an Aeromat Therapeutic Peanut Ball allows for more a controlled one directional movement and the peanut ball is terrific for children, new exercise participants, seniors or those individual rehabbing back to shape!
Finding a Source For Lower Back Exercises & Fitness Accessories
The professionals at Ironcompany.com® have years of experience in the health and fitness arena from personal training to specialty fitness equipment retailing, manufacturer and distribution. With this combined experience we have collected volumes on exercise knowledge and a tremendous assortment of fitness accessories and fitness equipment to help with your lower back development.
By taking a proactive approach to stretching, strengthening and toning the muscles in your back, you can relieve and prevent back pain. Don't take back pain sitting down! Get up, get moving and get going on the path to health and fitness and start off with the education and equipment that you can obtain by working with Ironcompany.com® today!
Contact an Ironcompany Fitness Equipment Specialist by calling 888-758-7527 or email firstname.lastname@example.org to learn about exercises and fitness equipment accessory tools that can get you back in the game!