Back To Basics
By: Daniel Green
It seems that nearly everyone these days is complaining of back pain. In fact, statistics show that up to 80% of us will experience back pain at one point or another. It usually starts as a nagging discomfort or tightness, but can sometime turn into a debilitating pain that can become unmanageable. Eventually, some of us become too frightened to exercise and become inactive. Then, of course, we gain some weight, lose flexibility, and only worsen our back problem. It's a cycle that can wreak havoc on your health, not to mention your lifestyle.
There are some simple things you can do to alleviate back pain before it becomes too bad. The first, and most important, is to pay attention to posture. There are so many things we do every day that can cause tension and pain in our back, shoulders, and neck. In addition to paying attention to the obvious - improper technique when lifting heavy objects, slouching over a keyboard without taking breaks to stretch and move around - think about what you do each day that could eventually lead to discomfort. How often do tuck the phone under your ear to free your hands and write something down? Is your mouse too far from the edge of your desk, causing you to stretch your shoulder with every click? Is your work station set up properly for you to perform your job with minimal twisting and turning? Most employers will provide an ergonomics specialist - or at least a pamphlet! - to help you organize your surroundings while at work. Remember, one of the keys to maintaining a healthy back is to keep moving. For example, if you type a lot, stand up once in a while and shake out your wrists, stretch your shoulders, and extend your back.
Most of know that exercise, done properly, can help prevent back pain. Improving flexibility and strength in your core musculature, also known as your low-back and abdominal muscles, is the best way to keep pain at bay. Using a stability ball regularly, in both flexibility and strength routines, is a great way to keep postural muscles in shape and improve balance.
If you are a back-pain sufferer, be careful before you get started on a routine, but be sure that you do so. Your pain will probably lessen pretty quickly. If you do not suffer from back pain, you should still always be aware of the way your work and move, and take steps now to prevent future bouts with this common complaint.
Prone Back Extension
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"Strengthening the lower back muscles, through exercises such as active back extensions, is one of the most overlooked, and most important, aspects of a workout," says Tony
Ordas, M.A., Director of Certification at the American Council on Exercise. "People tend to focus on strengthening the abdominal muscles and this can create an imbalance of the core muscles that can lead to injury down the road." |
To perform active back extensions, lay face-down with your arms to your side. Exhale and slowly lift the upper torso off the floor and slowly return to the starting position. To increase intensity, bend elbows and position hands next to the ear as you lift the upper torso. For an advanced variation, extend your arms in front of the body (like Superman) and exhale as you lift the upper torso and feet off the floor. Be sure to exhale on each extension and perform all exercises in a pain-free range. Perform 2 to 3 sets of 10 repetitions and rest one minute between sets. These exercises are best performed following abdominal exercises. |
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Daniel Green is the Managing Editor for the American Council on Exercise (ACE) and an ACE-certified Lifestyle & Weight Management Consultant. He is also a Contributing Editor to both ACE
Fitness Matters and ACE Certified News. Visit the ACE Web site at
www.acefitness.org.
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