How to My back hurts and I don't know why": four possible causes of low back pain and how to prevent it

Back pain is a process that the vast majority of people have gone through or are going to go through at some point in their lives. Experts in corrective training have brought together the main problems that cause low back pain, as well as the solutions that prevent and eliminate it. Incorrect breathing pattern An incorrect respiratory pattern can cause a postural alteration that manifests with low back pain, back pain, or other types of pain. By training the respiratory muscles and improving posture, there is a significant decrease in low back pain. Most people limit the core muscles to the abdominal, but this set of muscles encompasses many other structures. The diaphragm is the top of the core and plays a key role in spinal control, which in turn is crucial for postural control. Five exercises and stretches to prevent low back pain IN VITORIA, To solve this possible problem that increases the risk of low back pain, we must perform breathing exercises and postural improvement exercises. Both are directly linked to low back pain. Chest mobilization Poor posture can be the cause or consequence of reduced lung function, which in turn can be the cause or consequence of chronic low back pain. To improve it, you can do the exercises in the video that release the upper part of the spine several times a week. Respiratory restoration There is a basic technique called box breathing used in meditation that we can use to restore the breathing pattern. It is the basis of this type of exercise, which you can practice and complicate. At first glance, it seems that it has little to do with low back pain, but we must understand any type of pain as a set of various problems. Insufficient trunk stability and core strength Among the recommended methods to prevent and treat low back pain syndrome, core exercises stand out. The stability of the spine depends on three subsystems. One of these subsystems is motor control, which depends on our quality of movement to avoid low back pain. With breathing and the mobility of the thoracic spine, we face this subsystem, in addition to being necessary good hygiene of movements such as not bending the trunk to pick up a heavy object from the ground, with the legs being the ones that flex as a squat. The second subsystem is active and deals with the strength of the muscles that support the spine. If we do not strengthen said musculature that surrounds the spine, the other passive subsystem will have to do all the work, which is none other than the spine itself. The more help the spine receives from the other two subsystems, the more protection it will have, and the fewer low back pain problems we will have. Therefore, to solve this problem, we need good motor control when moving our spine and a stable and strong core. Lumbopelvic dissociation The second subsystem is active and deals with the strength of the muscles that support the spine. If we do not strengthen said musculature that surrounds the spine, the other passive subsystem will have to do all the work, which is none other than the spine itself. The more help the spine receives from the other two subsystems, the more protection it will have, and the fewer low back pain problems we will have. Therefore, to solve this problem, we need good motor control when moving our spine and a stable and strong core. Dissociation The pelvis and the spine are united, so their movements are dependent. When lumbar pain appears, it may be because we do not know how to dissociate a movement from the pelvis and from the lumbar spine. The idea is to know how to distinguish between the movements of the pelvis and the movements of the lumbar spine. Core stability and strength The core can be trained without movement or with movement. We must perform exercises in both situations that provide both stability and strength in this area, which will protect our spine in its movements, preventing and solving low back pain. Sleepy glutes and overworked lower back Gluteal amnesia are one of the main reasons for low back pain. McGill has a phrase as short as it is concise: weak glutes, bad back. To maintain an upright posture, the gluteal muscles are the most effective, but if they are weak, it will be the lumbar muscles that do all the work. Strengthening the buttocks is the best cure for lower back pain. For this, we have to perform exercises that focus on that area, taking into account the dissociation between the pelvis and the lumbar spine that we have commented on previously. Strong buttocks, healthy back Strength training focused on the glutes is one of the main strategies to prevent and treat low back pain. There are many exercises that we can do in the gym to strengthen the buttocks and they are the ones that take care of supporting the load of the lumbar spine. Poor hip mobility will cause the lumbar spine to move excessively. The lumbar spine must be immobile, while mobility must be carried out with the hip. If we have poor hip mobility, our lumbar spine will have to move to compensate for this deficit, which will equate to lower back pain over time. By improving the mobility of the hip, it will be this joint that controls the movements, preventing the lumbar spine from having to move to compensate. Mobilize your hip, not your lumbar spine Perform several days a week exercises to mobilize the hip, thus gaining a range of motion in this joint and freeing up the lower back. It may be very expensive at first if you have never practiced this type of exercise, but you will see improvements every day.