Lower back pain often occurs when you least expect it. When it hits you just got to slow down and learn some pain relief techniques to treat the pain. It may be instantaneous such as after a sudden twist or movement at the pelvic area, or it may stew over a period of time until you just realize that you can no longer move your lower back.

The good news is lower back pain is preventable. The area where the pain persists is surrounded by what is called the core muscles – the abdominal and oblique muscles. This section is also where most of our body weight, around 60% of it, is concentrated. The sad truth is most sufferers have either weak core muscles or are overweight, or both.

Imagine your body as a long wooden bench, if most of the weight is placed in the middle where it is weakest, the region will bend, crack and abruptly snap. A mid-section that is reinforced by exercises will be better equipped to handle weight stress. Understanding this simple principle will bring you closer to pain free life style

Weak Back Remedy – Pilates

The secret to lower back pain prevention and rehabilitation is strengthening the core muscles through exercises. This will give it the power and flexibility to protect the back from sudden movements or to withstand the pressure of one's body weight. Perhaps the best program to achieve this is Pilates back pain exercises.

Pilates is an exercise developed by Joseph Pilates in the early 1900s. It involves muscle stretching and conditioning along with emphasis on proper posture and structural alignment of the bones. Pilates exercises are designed around the 8 principles of concentration, control, precision and coordination, isolation and integration, centering, flowing movement, breathing and routine. These principals also govern most modern exercise programs.

Pilates Exercises for Weak Back

Some of the best Pilates exercises for weak back are called the dart, the swan and the swimming.

Dart

1. Lie on your stomach with legs together and arms on the sides.

2. Slowly lift abdominal muscles from the mat. Inhale as you do this.

3. Channel energy through the spine and out the top of the head, slightly lifting upper body from the mat.

4. Reach back your arms, make sure to anchor the pubic bone to protect lower back. The spine should be aligned to the head and eyes should gaze downwards.

5. Maintain position and inhale; exhale as you lengthen and lower your body to the floor.

6. Do the routine 3-5 times.

Swan

1 Lie on the mat face down with your arms close to the body, elbows bent with hands placed under the shoulders, legs should be together.

2. Lift up abdominal muscles from the mat.

3. Inhale as you lengthen your spell. Press forearms and hands into the mat as your upper body form a long upward arc.

4. Exhale, keep your abdominal muscles lifted as the spine is lengthened, return torso to the mat in sequential motion. Repeat 3-5 times.

Swimming

1. Lie on your stomach with legs straight and together, face down on the mat.

2. Slowly stretch your arms overhead, with shoulder blades rolled back so that the shoulders are away from the ears.

3. Concentrate on pulling your abdominal muscles up so that your navel lifts off the mat.

4. Reaching from the core, extend both arms and legs so far in opposite directions so that they come off the floor.

5. Alternate between pumping right arm and left leg, then left arm and right leg. Breathe in at a count of 5 pumps, then breathe out after another 5. Do 3-5 cycles