We’ve recently seen the end of the national Back Week, during which physiotherapists offer excellent advice about the importance of maintaining good posture to support that centrally important part of the human body, the spine.
Being a bipedal anthropoid (that’s a two-legged ape-like creature to you and me) can be a pain in the back. Since we began balancing on our hind legs a few millennia ago, our spines have taken a beating while carrying out their complex tasks. The spine supports a top-heavy skull, lugs heavy objects, and is made to bend and flex in all directions.
Carrying too much of an unnecessary load, by being overweight, places the spine under threat. Slouching at our office desks and on the couch, watching television, are practices not ideal for spine-supporting muscles to develop and do their work properly. When the back and abdominal muscles are not toned, you’re at risk. Many of us experience back ache and suffer regular discomfort because we do not work to strengthen the core abdominal and spinal supporting muscles. Our discomfort is exacerbated by any unusual strain, such as a sudden lunge while at play, or having to pick up an uncomfortable load. The pain felt is often intense because there are many large nerves clustered near the injured muscles.
Further, we also possess shock-absorbing discs located between vertebrae, which can twist out of alignment and press on nerves. Pain!
Condition and develop muscles and ligaments and your spine will become supple and strong, allowing you to enjoy the relief of a pain-free, well maintained lower back.
DON’T
Lock your knees during any activity or posture. Keep them soft to absorb shock.
Hyper-extend or over-arch your spine. Your posture should emphasise the natural curves of your spine, without any artificial curvature. The abdominal muscles should be kept in a state of light tension, pulled in slightly to lift your spine and maintain your bearing.
Sit at a desk for more than an hour without getting up to walk and stretch your spine.
DO
Exercise your abdominal muscles. They play an essential role in reinforcing the back muscles to maintain good posture.
Rest the back by elevating one foot onto a box or rail and alternate, especially if you have to remain on your feet for long spells.
Bend your knees whenever you have to lift something from the ground. Let the powerful thigh muscles bear the brunt of the lift before straightening the back.
Warm up before exercising.
Exercise regularly to prevent bone density loss, and develop your spine-supporting muscles.
Stretch all the muscles you train.
BACK EXERCISES
Before rising, sit on the edge of the bed, feet flat on the floor. Rest one hand beside you, lift the other arm. Relax, spine erect, lean gently towards the hand on the bed, tilting your head towards your shoulder, feeling the stretch from the lower waist, through the side, to your finger tips. Alternate and repeat.
Stand with feet shoulder-width apart. Place your hands on the small of your back, fingers touching. Slowly bend your trunk slightly backwards, hips forward as you lean, maintaining balance with soft knees and holding the position for 2 seconds. Relax and repeat 10 times.
Stand with arms raised to the sides, elbows bent 90 degrees, palms forward in the “I’m being held-up” position. Draw your shoulder blades together and squeeze as you move the arms back, tightening your middle-upper back rhomboids. Relax and repeat 10 times.
Stand, relaxing your neck and arms, and slowly lift your shoulders in a shrug to the ears, then gently lower, to stimulate the trapeziums. Repeat 15 times and then repeat again, this time rolling and circling the shoulders back in the shrug movement.
Lie, face-down, feet close, legs straight at the knees. Relax the neck by keeping nose facing the ground. Place your hands under your chin, palms down. Without lifting feet or tilting your head, tighten your lower back muscles (erector spinae) by raising the torso. Hold for 3 seconds and lower gently. Repeat 10 times. Add to this movement by placing hands palm-down to the side, elbows bent at 90 degrees. When lifting the torso, raise the elbows to squeeze into the upper back, beneath the shoulder blades.
Lie on your back, heels resting on a chair. Slowly push your hips towards the ceiling until your lower back is raised and aligned. Hold for 3 seconds, then lower the hips slowly. Repeat, 10 times.
Rest on all fours. Tuck the abdominal area in. Arch your back, as a cat does, and feel the vertebrae separating as you stretch.
Finally, lie on your front, legs straight, arms at your sides, with the head turned to one side. Inhale slowly, consciously relaxing the lower back. Exhale, allowing the spine its natural curve in the lower section. Hold this relaxed posture for 2 minutes, then roll onto all fours and repeat the cat-stretch.
The ideal way to strengthen your core muscles is to practise Pilates or Yoga sessions (remember, I can offer you DVD or VHS home sessions in both disciplines-see sales) regularly. Be fit and healthy to the core. Take care of your spine and it will support you for the rest of your life!
drphil