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It is a well known fact that exercise helps the body properly function and can help with back pain relief. Exercise that not only tones but strengthens is best. The transversus abdominis and the lumbar multifidus are the muscles that need this the most for back pain sufferers.
The lumbar multifidus muscles are located on the front of the spinal column. These are the muscles that quiver when overworked and are one of the major sources of back pain. The other muscles, the transversus abdominis are located on both sides of your abdomen. They are under both the exterior obliques and internal obliques.
The first step in reducing the pain from the lumbar multifidus muscles is to stabilize them. You will need to learn how to contract this muscle and release. Lay down on your back before attempting this. But once you have learned how to control this set of muscles, your back pain will start to decrease. This is only the first step but do not rush it. Without learning and developing these muscles correctly, the rest of the exercises are basically meaningless.
The idea here is that muscle control equals pain control or reduced pain. By stabilizing the back muscles you are now ready to work on the transversus abdominis. Stabilization of these muscles is also needed. In previous studies, you were told to do sit ups. While this is part of the process, you are not there yet. Learning how to control you obliques and the transversus abdominis is next. While lying on your back, suck in your abdomen muscles. Contract and release these muscles. Learn how to control them. This is the key to permanently removing the pain. Remember control equals pain relief.
Once you have control of theses inner muscles you can move onto exercising the exterior muscles. Before sit up are used the sideward twist while lying on your back is next. Lift one of your shoulders up, then the other. By doing one at a time, you will be able to feel a small amount of strain on your obliques. This is needed but just a little.
This is where the sit ups and leg lifts exercises are used. Start off slow with your knees bent. Concentrate on the lumbar multifidus and transversus abdominis muscles while doing a slow sit up. It is very important that you control all the muscles you are exercising and trying to strengthen.
These are the fundamental steps to not only reducing your back pain but increasing your overall strength. Positive thinking that you can achieve this is very important. The mind is the best healing known to man so if you think you can you will.
To achieve permanent back pain relief, exercise correctly is the key. The key to the exercise is control. Strengthening will come in time but control must come first. Concentrate on controlling the muscles with every movement.
The best thing about this back pain relief exercise is that in time you will get use to controlling the muscles without thinking about it. This is the cure.
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Back Pain Relief Exercise
