It turns out that that back pain is the leading cause of disability globally according to the lancet :
Sitting for longer periods , not maintaining a good upright posture , carrying excess weight and lack of exercise along with stress will all contribute to back pain or a poor spine .
In fact if you do suffer from back pain the best thing you can do is move. Getting blood flow to the area will help to reduce inflammation and walking is in fact your best tonic . Anyone who has suffered from de-habilitating lower back pain will know the crippling effect - but as it eases - daily walking can help to heal and daily walking will always help to rebalance your spine.
So how can you help to remedy lower back pain or prevent it from happening in the first place - besides walking as much as possible ?
I recommend a set of daily exercises : which is always a warm up for my clients.
1.Forward plank : Top of a push up position - hold this for as long as you can with good form and do not let the lower back sag- keep the buttocks and inner thighs squeezed together and tailbone curled under .
2. Side planks : lie on your side on your elbow - elbow under the shoulder and shoulder elbow, hip and ankle all aligned , feet stacked onto of each other . Hold this for up to 1 minute each side.
3. Assisted curl ups ( which help to strengthen the abdominal or stomach area without putting any pressure on the spinal discs ) - Lying flat on your back , hand behind your head the other one reaching towards your bent knee - the foot of this is flat on the floor - this helps you to keep your lower back pressed into the floor the entire time and just keep the pressure on your tummy muscles . 20 reps
4. Bird dog , an exceptional exercise for the back and core . Raising opposite arm and leg, squeezing the butt cheek and extending the arm and leg as much as possible to stretch out the spine.
Have a look at the lower back series I put together here for a daily regime or at 2-3 times per week :
If you are carrying excess weight around your middle then besides shifting the dynamics of weight bearing on your body you are putting yourself at risk of cancer and metabolic disease so sorting out your nutrition is paramount .
Learning good lifting techniques - squatting and deadlifting - are not just excellent exercises for your fitness repertoire but they teach you how to pick up something challenging or heavy form the floor without hurting your back .
Lifting something heavy and twisting the spine ( getting children in and out of the car - repetitively ) can damage your back - try to avoid this action. I believe now you can get swivel seats .
Tight hamstrings - the muscles that run down the back of your leg can pull on your lower back and lead to pain. So lie on your back with your leg extended and use a band or belt to pull the leg towards you - this keeps the spine neutral but stretches the hamstring- as opposed to forward bending.
Combing exercises like strength and excess flexibility can wreak havoc on your spine .
The back and spine guru Dr Stu McGill says “ … please never mix up deadlifts and yoga ..”
Making the body ( and spine ) overly stretchy leads to instability when lifting . It make sense ? Making the body strong or lifting something heavy the body needs to be tight to be strong- excess stretching loosens everything up .
Learning to move efficiently , being mobile and being able to generate force - pushing , pulling , lifting, twisting actions in everyday life : pushing trolleys, carrying heavy bags, lifting something heavy off the floor , pulling ourselves up , climbing stairs and being able to react and correct a fall are all the result of a weight training programme.
Keeping your spine and body strong and back pain away or at bay.
For other exercises please check my you tube page : @katiehandysidetraining and instagram @katiehandysidetraining or if you have any questions then send me a message by going to www.katiehandyside.com
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