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Bad Back Blues (Jan 19, 2010)
By Inshape | January 20, 2010
Ever wake up to a sore back? Wince each time you rise up from your office chair? If so, you aren’t alone. Estimates vary, but most experts agree that the majority of us experience lower back pain at some point in our adult lives. Acute back pain warrants medical attention, and you should see your doctor if you have any concerns about your specific condition, but here is some background on why so many of us suffer day in and day out, as well as a number of recommendations for mitigating the pain.
Why is Back Pain Prevalent?
Myriad reasons exist for common lower back pain, the most basic of which is that we stand on two legs. With so much weight bearing down on our two spindly legs, the pelvis and spine are prone to pain and suffering. Thanks evolution. Aside from the reality of being a human, we all suffer from various forms of imbalance in terms of basic posture, the way that we sit, the way that we walk, and the way that we sleep. The result of bending forward too much, carrying too much weight on one side of the body, sitting at a desk for too long, and not getting enough exercise all contribute. For some people, there are also issues of flat feet, pronation, bowed legs, and so on, and the slightest over-exertion can result in the onset of irritation in the lower back. And let’s not forget about how pregnancy affects the back - millions of women suffer from the pain that increases as the baby grows during pregnancy. And post-pregnancy is no easier. The weakening of core muscles, combined with the fact that women are then bending forward even more in the effort to carry, feed, and tend to their babies only exacerbates lower back discomfort.
A Basic Plan for a Bad Back
Whether you choose to see a physician about your back pain or not, there are a number of ways to ameliorate the pain. Take a look at the five suggestions below (do them after a short walk or jog in place to warm up your muscles first).
1. Good posture - it seems that we’re always telling you to practice better posture. But really, perfecting your posture helps in many ways, so think about that imaginary line that draws down from the top of your head, through your ears, over your shoulders, through the front of your hips, knees, and ends just in front of your ankles.
2. Breathe deeply when you stand and draw in your abs as you exhale to contract your core and provide better support for your spine.
3. Cat-cow pose: get on all fours with your hands underneath your shoulders and your knees directly under your hips. Keep your head up (neutral spinal position) and flex your feet. Inhale deeply, letting your belly relax and droop down and at the same time, gaze up at the ceiling and hold. On an exhale, release your toes and touch your feet to the floor, round the spine and let the head drop all of the way down.
4. Bird-dog: Start on your hands and knees, with your shoulders directly over your hands and your knees directly under your hips (right angles). Your back should be straight, not arched. Extend one leg and the opposite arm out so that they are parallel to the floor. Hold this position for seven to eight seconds, relax, then repeat with the opposite arm and leg. Repeat both sides five-ten times.
5. Supermans or modified supermans: Lie face down on the floor with arms stretched over your head, slight bend in the elbows. Lift your head, chest, arms and legs off the floor and hold for 2 seconds. Slowly lower yourself back to the floor with control. For modified version, lift one hand and the opposite leg at a time and alternate.
Note that stretching before your back has been warmed up, crunches, rotational movements, and overhead press moves may worsen the pain in your lower back, so take good care if you are engaged in any of these exercises. And again, please see your doctor if you have continued pain or acute pain. And if you have any questions or concerns about your workout regimen, speak to your trainer or send us a note.
Have a great week and if you have any questions, suggestions, or comments, please send us a note to info@inshapellc.com, call 212.362.1001, or visit our website at www.inshapellc.com.
Topics: Exercise Injuries, In-Home Exercises (no or little equipment needed), Personal Training |
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