Your Back Matters

Last night at a local group we have called “Wellness Wednesday”, we talked about back health, so I am reposting this article from last year. So often I hear people talk about how their back bothers them. This is such a common discomfort among many of us, especially lower back ache. Most importantly, I am not a physician, and if you are in severe pain, or unable to perform regular everyday tasks, you need to see a doctor. If you are feeling uncomfortable or a constant ache in your low back throughout the day, or when sitting for long periods of time, there are some small changes that could possibly help you. I tell this to people a lot, but you know how it is… the small changes are almost always the ones we just won’t do. But I will say it over and over again….the small changes, the small everyday choices, are what really make the biggest difference for all of us over time. 

Before we get to the exercises, there a few things to keep in mind each day. Sitting is really the worst position for your lower back. If you sit all day, you should take small breaks, stand up, stretch and walk around many times throughout the day. You should also evaluate your chair and how you are sitting. Hard chairs are not good for the low back. If your chair is hard, add a cushion or a pillow to sit on. You should also have support behind you. You don’t want to lean forward all day to reach your computer, or let your back go unsupported. Add a pillow behind you, and bring your keyboard as close to you as possible, to avoid leaning forward.

The following series is an excerpt from a 30 day motivation journal that I have been working on and plan to release on my website very soon. These are a few exercises that I feel are simple, easy, and most of us can do them to help strengthen our back and core. The stretches help to release certain muscles that are usually tight, and can add tension to our back.

This series includes Planks, Swimming and Stretching.  You can do this series every day, and it is also a good way to finish your workout. I do this myself and with my clients at the end of every workout. This is just a good basic habit to get into in order to stay strong and flexible where it matters. It is all about Core Strength and Back Health

Front Forearm Plank (hold 15-60 seconds)
Get down on the floor and put your forearms on the floor with your fingertips coming close together and your elbows about shoulder width apart.  Take one foot at a time and extend them behind you.  This exercise can always start on the knees and eventually progress to the legs extended. Hold for as long as you can keep proper form.  Abdominals are engaged to support the back.  Do not let your hips sink toward the floor.  If your back bothers you, lift your hips slightly and engage your abdominals deeper.   Important points to remember when performing a Front Forearm Plank:

• ABDOMINALS must remain ENGAGED!
• Keep the tension out of the shoulders and keep the shoulders away from the ears.
• Don’t let the chest sink toward the floor.
• Don’t let the hips sink toward the floor.
• Shoulders are above the elbows and eyes look straight at the floor.
• BREATHE throughout the exercise!

Side Forearm Plank (hold 15-60 seconds)
Get down on the floor on your side and put one forearm on the floor.  Your hand is extended directly out in front and your shoulder is over your elbow.  Lift your hips off the floor with legs stacked and hold as long as you can keep proper form. Important points to remember during the Side Forearm Plank:

• Keep hips stacked on top of each other. Abdominals stay engaged throughout the exercise!
• Keep tension out of the shoulders and keep the shoulders away from the ears.
• Stay lifted out of the supporting arm.  Do not sink into that shoulder and arm.
• Feel the side closest to the floor continue to lift. Feel the inner thighs pull together.
• Eyes forward and keep your chin away from your chest.

Swimming (50 reps)
Begin lying face down with arms extended over your head, feet hip distance apart and eyes on the floor.  Inhale as you lift one arm and the opposite leg, and exhale as you switch.  Continue alternating the opposite arm and leg while engaging your abdominals and keeping the torso completely still.  Go as slow as you need to. Important points to remember when Swimming:

• Avoid rocking or rotating in the torso.
• Abdominals stay engaged throughout the exercise.
• Keep tension out of the upper back and neck and keep your shoulders away from your ears.
• Look directly at the floor.
• Keep legs extended, don’t bend them.
• Only go as fast as you can maintain Proper Form.
• Feel like you are reaching to opposite walls with your fingers and toes.

Hamstring Stretch
Lie on your back and bend both knees.  Grab behind the thigh of one leg and pull it toward you. For a deeper stretch, extend the leg you are holding and/or grab behind the calf instead of behind the thigh.  You can also extend the leg on the floor slightly.  Repeat with the other leg.

Outer Thigh and Gluteal Stretch
Some people also call this the “pretzel stretch”.  Lie on your back with both knees bent and feet on the floor. Place your right foot on your left thigh and reach behind your left thigh and pull it toward you.  You should feel a stretch on the outside of your thigh.  Repeat on the other side

Quadricep/Front of the Thigh Stretch
Lie on your side and reach your bottom leg long, and bend the top leg so you can reach back with your top arm to grab the foot of your top leg.  Pull in your abdominals and feel the hip of the top leg open up in front.  Repeat with the other leg. Below my kids are doing a quadricep stretch and a pretzel stretch.

So there you go. Less than 10 minutes a day for better back health and a stronger core. Start a new habit. Every day or even every other day will make such a difference in the long run. Let me know how it goes. Your back does matter.

Enjoy today!