According to past research and studies, nearly 80% of all Americans will experience some type of back pain in their lives .  The American Academy of Orthopedic Surgeons believes this as well, as they say 80% of us out there will encounter some type of problem with our back before we die.

Traditionally, the treatment for lower back pain is increasing core strength with athletic workouts to increase flexibility on muscles that are tight, which will provide better stabilization of the spine and exercises to correct the imbalances of the muscles.  The muscles that surround the spine will provide stability and support of the spinal column .

The core muscles are the muscles between the hips and shoulders .  Back pain can be a result of muscle imbalances caused by any of these core muscles.  If the back of your thighs are weaker than the front of your thighs, there will be an uneven pull on the front of your spinal column.

Rather than just doing traditional crunches and sit-ups, there some awesome core strength exercises you should be intergrating into your workouts .  One such way is by breathing effectively.  Deep breathing will utilize your diaphragm muscles which will help support the spinal column and lengthen the spine, which is great for your lower back and supporting you when you walk or run.

The tummy tuck and bridge lift can also help you to reduce back pain and strengthen the core muscles as well .  The tummy tuck exercise is a simple pelvic tilt that draws the abdominal muscles away from the floor.  Do perform a tummy tuck, simply lie face down on the floor and squeeze your glutes to strengthen your spine.

Instead of pressing into your thighs, you should instead reach your tailbone down towards your heels.  Perform 15 reps of each exercise and alternate them until you have completed a couple of sets.

For the bridge, place your feet on a bench or on the floor and scoop your pelvis upward, as your rib cage should stay low to reduce any irritation to your spinal muscles.  The bridge will focus the muscle contractions into glutes and hamstrings and will help relieve stress on the back .

Other exercises for lower back pain are the lumbar side stretch, hip flexor stretch, and calf stretches, as all three can help to alleviate pull on your spinal column.

Hip flexor stretch

When doing a hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle, while your other leg is on the floor behind you with your foot pointed upwards toward the ceiling.  The hip flexor stretch will help to open up the muscles of your back on the side of the spine near your hips.  You can also squeeze your glutes as well to deepen the stretch with each breath you exhale.  You should begin to feel a stretch in your back leg, in the thigh front and the hamstrings on your front leg.

Lumbar side stretch

You will find your legs wide and your knees bent while you sit or stand in this stretch .  Simply bring one hand down towards your foot on the inside of the thighs and your other hand behind your head.

The last stretch will open up your Achilles tendon, which is the most distant pull on the spine.  For this, place an object under your foot and lean the weight of your body forwards.  Maintain a fluid breath while you hold stretches for 30 seconds or so.  After a while, you should begin to feel a stretch behind your knee and shin.

Tags: spinal column, aerobics, Fitness Tips, Health, cardio, workout, Exercise, back pain, Muscle Mass

Aerobics is one of the most popular way to preserve or get back personal health and wellness. It has different branches.
If you want to move to the grove and if you want to be as fit as ever, there's nothing more that will get you thee than hip hop aerobics. What better way to give yourself a full-body physical exercise? Hip hop aerobics classes usually last between 45 minutes to 1 hour, which means that you could always make time for it even if you have a very busy schedule.

Keeping up your fitness as well as giving your body tone and shape are two main achievements you can gain through hip hop aerobics. Hip hop aerobics combines well-choreographed dance moves to help you lose your pounds, led by a qualified instructor. The benefits of such aerobics are many. It helps burn calories in the body and helps reduce unneccesary weight making you healthier. If you attend hip hop aerobics classes frequently, you will find that you are getting in to improved health as such your immunity system will improve, you will have reduced cholesterol levels and blood pressure.

The best part, is that no longer do you need to drive to your hip hop aerobics classes. You can workout from within the confines of your own home, with the help of hip hop aerobics routines that you could learn. You could buy DVDs where qualified and experienced instructors teach you different routines. These are also freely available on certain internet sites. If however, you prefer to attend a hip hop aerobics class, remember to choose a class that would work best for you. Classes are usually available at three stages for novices, intermediate and advanced. Choose the level based on how fit you are. Ensure that you will be able to visit the session on a regular basis without it interfering with your work. Moreover, ensure that the prices are affordable, which means you would have to look around before signing up yourself.

Remember to dress appropriately when going for the class. Cotton ware and other materials that easily absorbs sweat are supposed to be the best choice for hip hop aerobics classes. Trainers and a t-shirt would be ideal. It is important to remember that hip hop aerobics is not for you if you are just after a surgery or if you suffer from an injury. At the same time, do not join a hip hop aerobics class if you suffer from heart or respiratory problems, as like any other exercise, hip hop aerobics is very tiring and involves a lot of movement.

Tags: Fitness Tips, Health, aerobics, dance, music, Exercise