Healing Back Pain: Solutions

Muscular inefficiencies are responsible for much of the lower back pain we experience today. Muscle imbalances or a weak core can both distort the spine’s alignment, causing postural dysfunction and pain.

Imbalances

Imbalanced muscles occur when a group of muscles is more developed than the group it is supposed to work with. These groups are located near each other, either front-to-back as with hamstring and quadriceps or side-to-side as with the right and left lower back muscles. Since they perform opposite functions, they are referred to as an opposing muscle group.

The more developed of the group becomes chronically tight, causing the muscles to shorten. The less developed of the group becomes overstretched. The shortened muscles pull on the ligaments, tendons and other muscles around them, distorting the body’s natural alignment.

Weak Core

The core of the body consists of the abdominal, lower back, pelvic and hip muscles. This true center of the body is responsible for stability, support and strength of the rest of the body, especially the back. A weak core fails to support the spine.

Often, one or more of the core muscles are underdeveloped. A lack of core awareness in popular exercise programs and a modern lifestyle that promotes long periods of sitting both contribute to the risk of imbalanced core muscles. Doing crunches to obtain a washboard stomach can imbalance the core group. If you do not exercise and have very weak abdominal muscles, sitting all day can place all of the upper body’s load onto the lower back muscles, creating significant strain.

Pilates

Pilates is an exercise program that was developed by Joseph Pilates to correct these common causes of lower back pain. It focuses on core strength and stability, which in turn stabilize the spine.

Pilates practice makes use of both the mind and body to optimize results. The program emphasizes focus, breath and awareness of movement to ensure that all of your muscles are working together. The result is a balanced workout that addresses both physical muscle dysfunctions and the mindset that creates them. Some practitioners also view Pilates as a spiritual experience, uniting the physical body with the less tangible intent and focus of the mind.

If you are out of shape, it would not be wise to attempt an advanced Pilates program. Rather, focus on simple exercises to begin building up your core. There are beginner’s programs that help you to understand the basic principles and movements of Pilates. Start here, and slowly work your way up. See Pilates on About.com for a suggested beginner’s path.

Of course, not everybody has enough time to conduct all of the recommended exercises every day. You can easily tailor the program to your needs and abilities. Doing Pilates 3 times a week may be enough to significantly strengthen your core, thereby eliminating back pain caused by imbalances or muscle weakness. Remember that this is your health, and you are worth your own time.

You do not need to pay for classes or professional instructors to successfully perform Pilates. Research, mindfulness and a mat may be all you need to help yourself.

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