February 7, 2017
Absent of any trauma , disease, or structural abnormalities, you can bet your bottom dollar that your back pain is coming from muscular imbalances. This is where you have some weak muscles and some tight or shortened muscles that are on either side of a joint(s).
In the case of the lower back, you could have these imbalances on either side of your spinal joints or hip joints in general.
Inactivity Will Make Your Hip Muscles Weak
For most of you who are sitters for most of the day, there are a lot of areas that are affected by inactivity and what I call a static posture. In other words, you’re stuck in a chair focusing on some work that keeps you in that same chair and you only get up to go pee or some other activity that does not get your blood flowing or your muscles stretching.
This relative inactivity will eventually cause all sorts of problems. One of the bigger problems is a weakness in your hip extensor muscles. Namely the Gluteals and the Hamstrings.
These muscles lose their strength because they don’t get any action. Most of the time your glutes and hamstrings help you either straighten up from a bent position. Think picking strawberries or carrots.
Another thing that the glutes and hamstrings help you do is climb up to higher elevations like when you walk uphill or climb some stairs or a ladder.
Most of the time, getting up from your desk to go to the bathroom or vending machine does not involve straightening from a bent position or climbing stairs or a hill (that is unless you’re headed to the outhouse).
There are several back pain exercises that you can do to hit the glutes and/or the hamstrings. Some are easier than others.
Exercises To Strengthen Your Lower Back
I have found this video of exercises for your low back. I like it because it shows you how to get both muscles groups working and getting stronger with 2 easy movements from the same position. And, while you may not be able to do it in the office, it’s easy enough to do in your living room after work while watching your favorite TV show.
Bonus! You’re not sitting down when you’re doing it.
Take a look at the video and give it a try.
Now, I will be the first to tell you that if you have a lot of back pain, trying to do the exercises in this video may not be possible. But, you can start by just working on the ball lying in a supine bridge pose. This is an excellent back pain exercise to start of with.