04 Jul The Number One Most Important Exercise to Reduce Lower Back Pain for Women
Lower back pain is more common in women over the age of 40. And for many cases, its quite a simple explanation.
Weakness and muscle imbalance.
In addition to our sedentary lifestyle, we see many women who express a typical condition called lower cross syndrome.
Lower cross syndrome is related to the partnership between our glutes and core, and the lower back and hips.
When glutes are abdominal are weak, they lose their contractile force to stabilize the pelvis in neutral. And overtime as they weaken, the hip flexors and lower back muscles shorten.
This leads to an anterior tilting of the pelvis and unless the glutes and abds are strengthened to restore neutral positions during walking and general activities of Daily living (ADL’s) then the imbalance continues.
Overtime, the condition worsens, and that’s what leads to the majority of women who suffer from lower back pain.
So try these this ‘magic’ movement exercise to restore glute and abdominal strength and release the tension from the anterior hips.
1. The Pelvic Tilt
Often the most simple exercises are the most effective.
– Stand tall with feet shoulder width apart.
– Tuck your bottom underneath your pelvis until you feel them squeeze.
– Now squeeze them super tight.
– And at the same time, squeeze your abs – super tight.
– Now tilt your pelvis back, as if you wanted to point your belt buckle to the floor.
– Here you will feel your lower back tighten. Feel it, but don’t push it.
– Then repeat the forward and backward tilt 10 times.
Make sure you squeeze the glutes and abs while holding the contraction for 3-5 seconds each and every time.
Try it, do it daily, do it in the lift when ever you get a chance.