Three Stretches to Help Alleviate Lower Back Stiffness

Waking-up in the morning with a stiff lower back can be very annoying. Below are three of my favorite exercises to help alleviate lower back stiffness.  I recommend that you go for a five minute walk to warm-up your muscles before performing these exercises.

KNEES TO CHEST



Lie on your back, and fully extend your body.   Bend your knees, and bring them in front of you to a position where you can reach them with your hands.  Firmly grasp your knees, and gently pull them toward your chest until you feel the stretch in your lower back.  Hold that position for 30 seconds.  Breathe deeply.  Click here to read the entire article

Seated Ball Twist and Planks, Two Great Exercises to Help Prevent Low Back Pain

Low back pain is a common ailment that can be very disruptive to simply performing the everyday activities of your life.  According to the American Chiropractic Association:

• Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.
• Back pain is one of the most common reasons for missed work.  In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.
• One-half of all working Americans admit to having back pain symptoms each year.
• Experts estimate that as much as 80% of the population will experience a back problem at some time in their lives.
• Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
• Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.

However, the good news is that most back pain can be prevented through exercise.  Exercises that develop and strengthen your lower back and abdominal muscles are the best weapons for the treatment and prevention of low back pain and below are two of my favorites.  Please click here to see the entire article...

Strength Training Over 50; The Benefits

While I can personally attest to the benefits of strength training in my life, below is additional information from the Fitness Professional's Guide to Strength Training Older Adults by Thomas R Baechle, and Dr. Wayne L Westcott.  After reading this, you will not have any doubts about the value of incorporating a regular strength training program has in your life.

Research indicates that older adults may experience many health-related benefits from a sensible program of strength exercise that is performed at a relatively high effort level.  Some of the possible benefits include the following:

• Better body composition with up to 4 pounds more lean weight, and 4 pounds less fat weight after 2 months of regular strength training.
• Increased metabolic rate of up to 7 percent higher resting metabolism and up to 15 percent greater daily calorie requirements after 3 months of regular strength training.
• Decrease low-back discomfort, as evidenced by approximately 80 percent of patients reporting less or no pain after 3 months of specific low-back strengthening exercise.
• Reduced arthritic pain, as indicated by subjective ratings of symptoms in strength trained adults who have arthritis.
• Increased bone mineral density that minimize age related bone loss and offer protection against osteoporosis.
• Enhanced glucose utilization that may reduce the risk of type 2 diabetes.
• Faster gastrointestinal transit that may reduce the risk of colon cancer and other motility disorders of the gastrointestinal system.
• Reduced resting blood pressure, including lower diastolic readings and lower systolic readings.
• Improved blood lipid profiles, including lower levels of LDL cholesterol and higher levels of HDL cholesterol.
• Improved postcoronary performance resulting from higher muscular functional capacity and lower cardiovascular stress from routine and unplanned physical activity.
• Enhanced self-confidence, as reported by previously sedentary men and women following 2 months of regular strength training.
• Relieved depression in older adults clinically diagnosed with mild to moderate depression.

Strength Training Over 50; Exercise Reduces Low-Back Pain

Here's another great benefit of starting and staying on a regular strength training program.  Medical professionals estimate that four out of five American adults experience occasional or chronic low-back discomfort.  Low-back pain is responsible for more employee absenteeism and medical expense than any other ailment except cold and flu.  However, you can reduce your risk of developing lower back pain with low-back strengthening exercises.

Exercise is so effective because there is a strong, positive relationship between weak low-back muscles, and low-back discomfort.  Several years of low-back pain studies conducted at the University of Florida demonstrated that systematic strengthening of the lower back muscles significantly reduced or eliminated discomfort in up to 80 percent of their patients.

The University of Florida strength training program for the lower back was simple.  All the participates performed one set of low-back extensions on a machine using a resistance that permitted between 8 to 15 repetitions.  And, on average each participant trained 3 days per week for a 10 week period.  Furthermore, other studies have shown that developing a strong mid-section ( abdominal, internal, and external obliques) also compliment stronger lower back muscles and further reduce the risk of low-back discomfort.

Although low-back pain is a complex medical issue, an appropriate program of lower back, and abdominal strengthening exercises appears to provide better musculoskeletal  function, support for vertebral column components, and shock absorption which reduces stress and excessive wear and tear on the overall low-back structure.  Consequently, all of this reduces the risk of low-back injury, and structural degeneration that leads to lower back pain and discomfort.

The above information is from Fitness Professional's Guide to Strength Training  Older Adults by Thomas R. Baechle, and Dr. Wayne L. Westcott.