Manage & Prevent Lower Back Pain
Fitness Magazine|January - February 2019

A STRONG CORE WILL NOT ONLY HELP TO KEEP YOUR BODY STABLE, whether you’re sitting or standing, walking or working out, but it is also the foundation for full body strength and power generation.

Manage & Prevent Lower Back Pain

Modern life can be hard on our bodies. We spend so much time sitting – up to 12 hours a day on average – which, if we’re honest, is an unnatural anatomical position. We then hit the gym or road for a serious high-intensity session, often without a suitable warm-up and transition from our sedentary to active states.

It should come as little surprise then that many of us have experienced some kind of lower back pain in our lives.

Whether it’s a small tweak of discomfort resulting from a funny twist, turn or bend, or a lingering dull ache after a long, hard day, lower back pain can derail our training and make life miserable.

If you’re a chronic sitter, as most of us are these days, what can you do to help your lower back? For a start, follow these tips and incorporate them into everyday life and your training routine:

1. Stretch

Stretching can be a very effective means to manage and prevent lower back pain. Every muscle in the body has an origin and an insertion point, with many of these located around the lower back and hip area. If these muscles are too tight they will significantly limit your range of movement and will start playing a game of tug and war that usually doesn’t end well for your joints, including your lower back.

Tight hamstrings are a major cause of lower back pain as tension states in these muscles will limit your ability to move your hips naturally. This is a problem because you need to hinge and rotate your hips whenever you bend, squat or pick up something. Restricted hip mobility means you’ll have to bend from your back every time, which happens a great deal throughout the day. The stress this places on your lumbar vertebrae will quickly cause that dreaded back pain and excessive stiffness. If left unchecked this can often snowball into more serious conditions, such as a slipped disc.

This story is from the January - February 2019 edition of Fitness Magazine.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.

This story is from the January - February 2019 edition of Fitness Magazine.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.

MORE STORIES FROM FITNESS MAGAZINEView All
Girl,You Got This!
Fitness Magazine

Girl,You Got This!

Actress, adventurer, athlete, and goodwill ambassador Hlubi Mboya Arnold has done it all. From stepping on the competitive stage, climbing Kilimanjaro and finishing the Absa Cape Epic, to juggling a hectic career in the cut-throat TV and film industries, she still finds the time to pursue her passion for social entrepreneurship and community upliftment. It’s the type of life that epitomises what it means to be a #strongwoman

time-read
8 mins  |
May - June 2017
Beating Breast Cancer​​​​​​​ With Exercise
Fitness Magazine

Beating Breast Cancer​​​​​​​ With Exercise

A new evidence-based review shows the important correlation between exercise and cancer recovery. 

time-read
2 mins  |
May - June 2017
Amber Blom
Fitness Magazine

Amber Blom

How this Bikini pro is paying it forward by helping fitness entrepreneurs succeed in business

time-read
9 mins  |
May-June 2018
Staying Consistent During Winter
Fitness Magazine

Staying Consistent During Winter

Maintaining consistency with regard to your training routine and diet throughout winter can be challenging, even for the most dedicated athlete.

time-read
2 mins  |
May-June 2018
Danielle Van Heerden
Fitness Magazine

Danielle Van Heerden

Swimming teacher & personal trainer, Pinetown.

time-read
3 mins  |
May-June 2018
Stuck For Ideas? Try These... Holiday Cardio Workouts
Fitness Magazine

Stuck For Ideas? Try These... Holiday Cardio Workouts

A few quick and simple high-intensity routines will ensure you sustain your fitness levels, and will also help you keep those holiday calories in check.

time-read
5 mins  |
November - December 2018
Thinking Inside The Box - Next-Level Recovery
Fitness Magazine

Thinking Inside The Box - Next-Level Recovery

Training for and competing in CrossFit competitions places significant physical stress on the body, which is why we need to pay special attention to our recovery demands during these phases in our training.

time-read
3 mins  |
November - December 2018
8 Tips To Healthy Holiday Eating
Fitness Magazine

8 Tips To Healthy Holiday Eating

Holidays Are Meant To Be A Time For Us To Unwind, Relax And Enjoy Life, So It’s Okay To Let Loose And Indulge A Bit. Follow These Tips To Not Get Carried Away.

time-read
2 mins  |
November - December 2018
Reduce Injury Risk
Fitness Magazine

Reduce Injury Risk

Picking up an injury is like getting the flu – it stops us in our tracks and derails our normal routine, both in life and in our training.

time-read
4 mins  |
November - December 2018
Boost Your Value With Short Courses
Fitness Magazine

Boost Your Value With Short Courses

The health and fitness industry is one of the most dynamic sectors in the world. Exercise science and research into nutrition are constantly uncovering new information.

time-read
3 mins  |
November - December 2018