So I was talking to Melissa the other day about ways to get rid of her lower back pain and since a sore lower back is a very common injury, I am sharing it with the group too. The lower back injury that I am talking about tends to come on suddenly and it's cause can usually be traced back to a strenuous activity or possiblely something as seeming simple as bending over to pick something up. The injury is a strain of the lower back muscles that occurs due to the large muscle in your core, the Transverse Abdominal, being weak. The good news is that this injury is easily treated by doing a few simple exercises that strengthen your Transverse Abdominal muscles.
The first exercise I suggest performing can be performed at multiple times during the day when you are sitting in a chair. You simply pull you stomach in, trying to touch your belly button to your spine and hold it sucked in for 10 seconds. Rest for one minute and then repeat 2 more times for a total of three repetitions. Perform this sequence a total of 3 times each day. In a few weeks your back pain should be gone. The key to keeping this back pain from coming back is using correct lifting techniques any time you bend over to pick something up. The correct way to pick things up is to keep your stomach sucked in and tight while bending over which activates your Transverse Abdominal Muscle (TVA) and protects your lower back. (Lifting things in this manner protects your lower back just as a weight belt does.)
This article has some other exercise to strengthen your TVA muscle.
http://www.exercise4weightloss.com/transverse-abdominal-exercises.html
This link discusses the relationship between the TVA and lower back pain.
http://www.banbackpain.com/main/whats_at_the_core_of_your_back_pain/
Good luck!
Robert
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