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June 6, 2019

DVCC TV Show #34 - How to Relieve Lower Back Pain

DVCC TV Show, Stretching, Lower Back Pain

 

 

 

Hi I'm Nathan from the DVCC. Welcome to the weekly DVCC TV Show where we can inform you on things that are happening at the centres, update you with some amazing results that our clients are achieving and answer questions about health, fitness and nutrition for losing fat and building muscle tone.If you have any health and fitness related questions which you would like us to answer for you, please leave them below in the comment section and we will answer them for you.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Today we have a question from Curtis.

Curtis asks: How can I relieve lower back pain?

Sitting-for-a-Long-Period-Can-Cause-Back-Problems.jpgOne of the main reasons people have lower back pain is due to muscular imbalances and poor posture. This can come about by sitting for long periods of time or having some muscles which are stronger than others.

The lower back is actually one of the most common places people have referred pain, this may be because some muscles are tight and short and others weak and long.

The first thing I suggest doing would be to stretch and strengthen your glutes though an exercise such as a glute bridge, or a weighted glute bridge to make sure that the muscle is activating.

hip_flexor_stretch.jpgThen stretch the hamstrings and hip flexors. Tight hip flexors can cause your hips to tilt forwards otherwise known as anterior pelvic tilt. This causes excess load on your spine and could be a reason you are experiencing pain in that area.

Once you have relieved the back pain, to avoid any further problems, you should look to increase your core, primarily your transverse abdominal and erector spinae, which are your key stabilising muscles.

Finally always ensure that when you are exercising that your lower back is in a neutral position, by keeping your core tight throughout the duration of the exercise. Pull your belly button in towards your spine and squeeze your gluteus to help keep posture.

This is Nathan from the DVCC. Have a great day.

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