As mentioned earlier in this lesson, lumbar or lower back pain is a common problem for all people, even if they don't exercise. But paying attention to posture and pelvic alignment and strengthening your abdominal muscles can help prevent such pain.
Engaging your transversus abdominus muscle compresses the contents of the abdomen and supports your lower back. When you educate your clients about the proper way to lift heavy abjects using the legs and back instead of only the back be sure to tell them to engage the transversus abdominus. Also,work with your clients on proper form. For example, keeping the pelvis horizontal, not tipped left, right, backward or forward, while performing resistance exercises protects the lower back from injury.
Also, as was previously mentioned, simple stretching exercises can prevent and alleviate lower back pain.For example, lie on your back and gently pull one knee toward your chest, relaxing your back muscles as your pull. Hold for a count of five and then release. Repeat the exercise on the other side. Then pull both knees in, holding for a count of five.Repeat this regimen five to 10 times before you get up in the morning.
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