1) Stretching
The Lumbo-Pelvic-Hip Complex often defined as the “Core” stabilizes the spine and pelvis. The LPHC can become tight and place tension on the lower back causing pain if neglected. Stretching your glutes, hamstrings, hip flexors and quadriceps for a minimum of 2 minutes a day can decrease muscle tension in your lower back. Making this a daily activity and increasing stretching time can improve your flexibility, range of motion, improve blood flow and decrease pain and overall soreness.
2) Inversion Table
We spend so much time on our feet, standing, sitting, resistance training, running, etc. Sometimes we may not be in the proper posture while in these positions. The inversion table improves spine health by rehydrating discs, reduces nerve pressure, realigns the spine and relaxes tense muscles. Most inversion tables recommend to start for 2 mins at a time in a 30-45 degree angle for beginners. You really don’t need to go further than that. As your ankles get used to the added pressure, increase the time. So try and do this every morning, your spine will thank you.
3) Core Exercises
Strengthening your core can also relieve lower back pain. If core muscles are weak, other muscles such as the LPHC can overcompensate for a weak core, causing them to work harder each and everyday. Make sure your core is nice and strong to stop this from happening. Examples of core exercises are Planks, Dead Bugs, Leg Raises, Russian Twists, Slow Bicycle Kicks.
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