Over 100 million Americans unfortunately experience low back pain every year according to the Institute of Medicine. Numerous muscles integrate the lumbar and pelvic regions to promote proper spinal biomechanics and daily mobility, but when there are interferences with these muscles, pain often ensues. Discomfort in the lower back can be promoted by an array of issues varying from degeneration, herniated and bulging intervertebral discs, soft tissues immobility, and nerve irritation. One of the most common causes is maintaining a sedentary lifestyle, which is more common than ever, resulting in decreased movement and decreased muscle flexibility over time. Decreased mobility can result in localized pain in the low back and refer pain to other areas of the body, such as the mid back, hips, pelvic regions, and legs. Promoting proper spinal biomechanics, mobility, and stretches of soft tissue structures can prevent such issues and help manage low back discomfort.
Jonathan Bautistia is a personal trainer at one of Atlanta’s elite fitness and functional training facilities, Catalyst Fitness. Jonathan specializes in integrating massage therapy with corrective exercise techniques to bring the body to a state of harmony. He recommends addressing discomfort in the low back, as well as the sacroiliac and pelvic regions. The same exercises can also be instrumental in maintaining proper mobility of the surrounding muscles that stabilize the lumbo-pelvic region. The Cat Camel, Lizard stretch, and stretches using a pillow and stability ball are exercises that can be done at home or after a workout at your local gym. Descriptions and video demonstrations by Jonathan are below.
For more exercises on spinal stability, please contact Jonathan at 404-856-0513 or visit Catalyst’s website here: http://www.catalystfitness.com/
This movement is similar to the popular yoga pose, Cat-Cow. The combined movement and deep inhalation and exhalation creates a kyphotic curve and posteriorly tilts the pelvic region, promoting increased lumbar muscle flexibility
The lizard stretch provides unilateral elongation for pelvic and lumbar surround muscles. This stretch simultaneously increases flexibility and strengthens the core.
Pillow and Stability Ball Stretch
Integrates 36 muscles that help stabilize the sacroiliac (SI) joint. The SI joint is between the tailbone and pelvic bones. Stability in this area can help with low back pain and hip tension.