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Sedentary lifestyle and repetitive stress can cause chronic low back pain, which millions of Americans suffer with every year. The typical response to back pain is to take it easy and stop any activity that is at all strenuous until the issue resolves. Taking this approach for a length of time may undermine the healing overall healing process and even lead to a worse chronic condition.

Back-strengthening exercises are a holistic solution for reducing or eliminating chronic low back pain. Proper exercise selection prevents weakness from inactivity, helps to rehabilitate the spine while resolving nerve and back pain. It also improves the body’s ability to tolerate activity as the body ages. The aging process naturally leads to muscle atrophy, reflex degradation, postural deviations, strength deficits and negative hormonal shifts. A proper exercise plan can counteract all of these expected outcomes. Yet not addressing them with a fitness program leads to those outcomes with certainty.

When done properly, active back exercises distribute nutrients into the soft tissues and the disc spaces while keeping muscles, discs, joints and ligaments healthy.  A typical Cheetahfit client has a program designed for them that includes comprehensive back/posterior chain exercises that work the entire body as a system in spiral dynamic patterns for full range of motion.

When it comes to back pain, it is important to move through and activate the posterior chain (hamstrings, back extensors, glutes) and do dynamic lumbar stabilization exercises with a focus on deep core stabilizers. Stretching and strengthening your quads and hamstrings also helps avoid strain and supports the structure of the back.

When you stretch it should be pain free and you should never force your body into difficult positions. The spinal column in its related muscles, tendons and ligaments are all designed to move rather than be sedentary.  Movement and deep flexion lubricate joints with synovial whereas the lack of movement leads to a situation similar to running your car without oil. It leads to breakdown and limitation in this area that always makes back and general body pain much worse and chronic.

Aerobic conditioning is also a key factor that leads to the distribution of key nutrients in the muscles and connective tissue, oxygen delivery, distribution of repair factors like amino acids and the removal of waste by-products in the body that stall recovery.

When you suffer with chronic back pain, you may find that it takes weeks or even months of regular back exercises and stretching to mobilize the soft tissue and the spine. But when you stick with it you will find a sustained relief and increase in motion.

Most of us at some point in our lives experience some kind of lower back pain. Getting people to do exercises before an insult to the back becomes chronic can be difficult. Personal trainers at the Cheetahfit Training and Massage Center are here to help you with your goals by taking prevention and corrective measures to alleviate problems with low back pain.

If you’re interested in personal training or have any questions, don’t hesitate to visit Boulder’s Cheetahfit Training and Massage Center online, or call (303) 475-4578 to get started today. 

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