Lower back pain can be broadly categorised into neurogenic or muscular/joint-related issues. Neurogenic pain typically stems from lumbar disc or nerve root problems, while muscular/joint-related pain often results from weakness or instability in the surrounding muscles and joints.
For individuals experiencing nerve-related pain, seeking medical examination is crucial for accurate diagnosis and the formulation of an appropriate treatment plan. Issues with lumbar discs or nerve roots require specialised care to address the underlying causes effectively.
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Muscular and Joint-Related Pain: Taking Charge of Self-Care
When lower back pain is attributed to muscular weakness or joint instability, proactive self-care becomes essential. Strengthening exercises targeting the muscles surrounding the hips, particularly the glutes, can alleviate stress on the lower back and enhance stability. A stable lower back serves as the foundation for overall spinal health. Optimal stability minimises excessive movement in the joints and ensures that the muscles provide adequate support to the lumbar region.
Expert Advice: Jeff Cavaliere’s Approach
Strength coach Jeff Cavaliere C.S.C.S. offers valuable insights into addressing lower back pain through targeted exercises. His expertise emphasises the importance of strengthening the glutes and promoting stability to alleviate strain on the lower back. Cavaliere recommends incorporating the reverse hyper-extension into daily routines. This exercise involves lying face down and extending the lower body while initiating movement with a contraction of the glutes, effectively targeting muscles crucial for lower back stability.
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Incorporating Exercise into Daily Routine
Consistency is key when it comes to strengthening the lower back. Cavaliere advises performing the reverse hyper-extension with high-quality repetitions, once in the morning and again later in the day, to gradually build strength and alleviate pain. Addressing lower back pain requires a comprehensive approach that combines medical evaluation with targeted exercises. By prioritising stability and strengthening exercises like the reverse hyper-extension, individuals can take proactive steps toward achieving a pain-free lower back and improving overall well-being.
Watch a Workout Below to Help You with Lower Back Pain:
This article was originally published on menshealth.com
