What are some of the major causes of low back pain.

There might be a few different things going-on in the body that might be the contributing factors of back pain.

A weak core, and weak leg muscles not supporting the back.
Tight hamstrings pulling on the pelvis and tilting it.
Tight quadraceps and hip flexors.
Weak and tight lower back muscles.
Daily stress manifesting itself as tightness in the lower back.

Get your back in shape series with

The Bridge Pose.

This pose helps to strengthen the hamstrings and lower back muscles.

Strengthens the core, the abdominal muscle group, tones the buttock and stretches the

the top of your thighs and the hip flexors.

Instructions:

Keep your feet rooted into the ground, exhale narrow in and up at your core, hold the abdominal in on the exhale…press your feet into the ground, reach your knees forward and up..and lift the pelvis all the way up off the floor, as you feel the hamstrings, the muscle right under the gluteal fold push into the bone, the buttocks working firmly as the lower back comes up for a nice easy ride... feel the top of your legs and hips open up for a nice easy stretch. Be careful not to stress the lower back.

Take note, if the abdominal muscles, the back of your legs, and buttocks are engaged in the process, your lower back should feel supported and work minimally.

Also, be mindful to keep your shoulders, neck, and head relaxed,

To lower the bridge; keep your feet grounded on the floor, and your abdomen contracted as you descend think about reaching the tailbone towards your heels...while keeping the spine and pelvis in a neutral position.

1 set---10-15 reps on the first set

2- 10 reps….as this might vary with each individual’s fitness level.
When done, bring your knees in to your chest, wrap your arms around the lower legs, and stretch your knees into your chest, and feel the lower back stretch.

Remember, an Ounce of Prevention in Each Moment is Worth a Pound of Cure Down the Road.

Looking good and feeling better naturally is now just a phone call away. Try nycfitliving now for a FREE, no-obligation 30-minute consultation. Call us now to get started today:

Email us at acu2fit@gmail.com

Tel:917 445-9969

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