5 Simple Moves to Eliminate Low Back Pain for Good

Chronic low back pain, whichaffects millions of Americanseach year, is often caused by a sedentary lifestyle and/or heavy use, which might sound a little like you're damned if you do, and you're damned if you don't. But you're not! There are many treatment options available to low back pain sufferers, ranging from medications to surgery. But one of the most sustainable and effective solutions for eliminating chronic low back pain is the (totally free!) regular practice of back-strengthening exercises  .

There are several simple moves that (when practiced often) can reduce and eliminate low back pain by helping prevent weakness from inactivity and improving the body’s ability to tolerate activity as you get older.

The most important muscle groups to target include the back extensors and deep core stabilizers, abdominals, and glutes. It’s also important to keep the upper leg muscles strong and flexible in order to avoid strain on the supporting structures of the back   . Movements that target these muscles should focus both onstabilization through the core and building endurance  . Here, we outline five of the best moves you can do to keep your back healthy now and down the road.

5 Strength Exercises to Beat Back Pain

You can do these moves virtually anywhere to strengthen your back and core and support your lower back. The American College of Sports Medicine recommends doing functional training like these exercises two to three times per week for 20 to 30 minutes per session.

Try moving through the routine below, repeating each exercise 2 to 4 times. To be sure you reap all the back-boosting benefits, pay close attention to your form during every movement.

1. Decompression Breathing

A little extra O2 can do a body good—especially when you’re lengthening the body at the same time! Use this move to teach yourself how to breathe deeply and keep your spine long and strong at all times.

Stand with your toes touching and your heels slightly apart. Shift weight into your heels, unlock your knees, and gently pull your heels toward each other. Stand tall, reach your arms overhead, and press your fingertips together. With your inhale, lift the ribcage away from the hips. On the exhale, tighten the core to support the “lengthened” spine. Repeat this breathing process until you feel tall and supported.

2. Founder to Forward Fold

Sticking out your booty might feel embarrassing, but this move is called a founder because it’s setting you up for success in building integrated back and core strength. If a full founder puts too much tension on your lower back, try doing a modified founder with your hands back behind you (pictured below). If you’ve got tight hamstrings, use a prop (such as a chair) to help bring the ground just a wee bit closer to you. Remember—the goal is to reinforce good movement patterns. Use props or modify the full move if it helps you keep a neutral and stable spine.

Modified Founder

From the modified founder position, inhale and reach your arms out in front of your heart, keeping your hips back and pressing your fingertips together, with the pinkies pressing in the hardest. Slowly lift the arms all the way up, and keep the core pulled in to maintain a neutral spine. Hold 15 to 20 seconds.

Source:http://greatist.com/move/exercises-to-help-chronic-back-pain