According to information published by the American Journal of Medicine, nearly 80% of all Americans over the age of 18 have at least some back pain on a consistent basis and close to 95% of all Americans over the age of 25 have chronic back pain on a daily or semi-daily basis.
This means that most of us (hundreds of millions of us) and many more all over the world are living with a debilitating condition that contributes negatively to our overall quality of life. Many of us find it hard to enjoy our favorite hobbies, find it hard to sleep, and find it hard to work out when we are dealing with back pain and worst of all, most of us haven’t been able to find a solution that really works.
And while there are a number of different things that can contribute to your back pain, most people don’t realize just how impactful muscular imbalances in your back can be when it comes to the pain you feel on a regular basis.
How Muscle Imbalances Cause Your Lower Back Pain
Almost all of us are living with muscular imbalances, simply because we “use” the dominant side of our bodies a lot more often then we use our nondominant side, causing a whole host of issues along the way without even realizing it.
On top of that, many of us allow our core muscles – the muscles in our abs in the muscles in our lower back to atrophy over time, especially since we lead such sedentary lifestyles these days.
Muscular imbalances place a lot of extra stress and pressure on the surrounding muscle, many of which are much smaller than the ones that we depend on for our core strength and our core stability. These imbalances cause us to overcompensate with muscles that aren’t up for the task, and that’s what helps to contribute to so much of our lower back pain.
Three Exercises For Back Muscle Imbalances
While there are a lot of different exercises you can use to improve the strength, stability, and suppleness of your back – all in an effort to fight back against back pain once and for all, the three exercises below will help you to resolve muscular imbalance issues give you the opportunity to improve the quality of your life almost overnight.
Simple stretching every morning and every night
Believe it or not, simply stretching reaching as far as you can and then bending over as long as you can – for just three or four minutes every single morning after you wake up and three or four minutes before you go to bed can have a tremendous impact your back pain and help resolve muscular imbalances (especially when they are relatively minor).
Use the rowing machine
Nothing is going to blast your back muscles more than a rowing machine, and using a rowing machine a regular basis is going to allow you to even out the strength and stability of your back muscles while at the same time helping to alleviate pain through strengthening these muscles to provide you with the support you need.
Start off slow and start off with light levels of resistance, but workup over time and you’ll be good to go.
Get a foam roller
Foam rollers are going to allow you to get a myofascial release, undoing all of the knots that are so easy to build up in your major muscle groups and alleviating the tension that your underdeveloped and overloaded back muscle groups are dealing with on a consistent basis. Again, start off slow (it’s going to hurt the first few times) and work up to a daily session for about three or four minutes at a time and you should be all right. Let’s find out how yoga can help in back pain.