Lower back pain is a prevalent health issue that affects people of all ages and genders. With the help of a top women only gym and a women’s personal trainer in Melbourne specialising in functional movement, let’s explore the common causes of lower back pain in women and provide a selection of exercises that can help alleviate discomfort and prevent its recurrence.
Common causes of lower back pain
- Sitting: Being sedentary and sitting for long periods of time (which is a lot of us at work!) weakens our abdominal muscles and impacts our posture, which can strain the muscles and ligaments in the lower back, leading to pain and discomfort, as well as impacting functional movement.
- Pregnancy and postpartum changes: During pregnancy, a woman’s body undergoes significant hormonal and structural changes to accommodate the growing foetus. The increased weight in the abdominal region can cause a shift in the centre of gravity, placing additional stress on the lower back. After giving birth, the body continues to readjust, and weakened abdominal muscles can contribute to lower back pain. Using a women’s personal trainer in Melbourne during your pregnancy can help keep you fit and alleviate discomfort throughout this journey.
- Hormonal factors: Hormonal fluctuations experienced during the menstrual cycle, specifically the release of prostaglandins, can lead to increased sensitivity to pain and muscle tension. These factors can contribute to lower back pain before or during menstruation.
- Muscular imbalances: Weak core muscles, tight hip flexors, and weak gluteal muscles can disrupt the alignment of the spine and cause lower back pain. Sedentary lifestyles, poor posture, and lack of functional movement-based exercise can exacerbate muscular imbalances and increase the risk of pain.
Exercises for lower back pain relief and prevention
- Pelvic tilt: Lie on your back with knees bent and feet flat on the floor. Engage your abdominal muscles and gently press your lower back into the ground, tilting your pelvis upward. Hold for 5-10 seconds and release. Repeat 10-15 times to strengthen the core muscles and improve spinal stability.
- Cat-cow stretch: Begin on your hands and knees, ensuring that your hands are directly below your shoulders and your knees below your hips. Slowly arch your back upward, dropping your head and tucking your tailbone (cat pose). Then, reverse the movement, lowering your abdomen towards the floor, lifting your head, and extending your tailbone (camel pose). Repeat this dynamic stretch for 10 repetitions to promote flexibility and spinal mobility.
- Bird dog pose: Assume a tabletop position with your hands directly below your shoulders and knees below your hips. Simultaneously extend your right arm forward and your left leg backward, maintaining a flat back. Hold for a few seconds and return to the starting position. Alternate sides and perform 10-15 repetitions to improve core stability and balance.
- Bridge: Lie on your back with knees bent and feet flat on the floor. Engage your abdominal and gluteal muscles, then lift your hips off the ground until your body forms a straight line from knees to shoulders. Hold the position for a few seconds and slowly lower back down. Repeat 10-15 times to strengthen the gluteal muscles and improve hip stability.
Lower back pain is a common ailment that affects many women and is a key issue that a women’s personal trainer in Melbourne can assist with. Understanding the causes and implementing targeted exercises can play a crucial role in alleviating discomfort and preventing its recurrence. However, it is important to consult with a healthcare professional, functional movement specialist, or a qualified physical therapist to ensure that the exercises are suitable for your specific condition. Remember, maintaining a healthy lifestyle, practicing good posture, and engaging in regular exercise at a women only gym can significantly contribute to a stronger and pain-free lower back!
Join a women only gym for functional movement workouts that support a healthy body and mind
One of the best ways to treat lower back pain is to join a women only gym and work out with a women’s personal trainer in Melbourne. Not only does this give you access to functional movement specialists, but they understand what impacts women’s bodies as we age, move through different journeys in life, and even as our hormone levels change!