A lot of the time lower back pain is caused by inflexibility. I cannot stress to you the importance of having good flexibility. This is because the muscles of he hamstrings and gluets are connected to your lower back. If they are tight they are going to pull on your lower back muscles and cause you pain!
The muscles of the posterior thigh are called the Hamstrings. The hamstrings are actually made up of three different muscles. The semitendinosus, semimembranosus and the biceps femoris. Now when your hamstrings are tight they can limit your mobility and cause back pain as well. The reason is that tight hamstrings will tilt the pelvis backwards which flattens the lumbar curvature also known as the lordotic curve of the lower back.
Back pain is also caused by weak abdominal muscles. If your core is weak then you are more likely to suffer from back pain because your back muscles will be over compensating for your weak core. This means you need to do ab work. I suggest these exercises to start with. They are all static to prevent from hurting your back more. Do these for 3 weeks to build up strength then you can move on to more abdominal work that requires movement.
Static Abdominal Crunch.
– Opposite arm to opposite leg
– Try holding for 30s and slowly increase time for each side
– Keep belly button pulled toward spine the entire time
– Creat a V with your body using your arms and legs
– Try holding for 30s and slowly increase
Static One Legged V-Sit
– Keep belly button pulled toward spine the entire time
– Creat a V with your body using your arms and legs while one leg is held 1 inch above the ground
– Try holding for 30s each leg and slowly increase the time each week.
