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The nuts and bolts
of Spine Strength
Why is spine strength so important if I suffer from low back pain?
Our spine is our body’s backbone. Quite simply, life in general is uncomfortable if spine strength is low. We will not function at our optimum. The spine degenerates if we don’t change our habits. I'm sure I don’t have to tell you that it literally seeps through every activity and motion in life. Better that you fix it before it changes you.
Why does low back pain not discriminate?
Because we sit more than we should! We are genetically engineered to move! Our diet and lifestyle aren’t lending to movement these days. Sitting with your low back rounded is a bad habit. We sit while watching TV, driving, reading, relaxing, eating (hopefully), while on the computer, working, etc. The vertebrae eventually can degenerate, then, herniate your low back disks. What's more is that... the body is interconnected. If you have tight hips, hamstrings, or weak abdominals, you are susceptible to low back pain. You have little spine strength. For the rest of you the causes of low back pain are not limited to overuse, improper use, injury, aging, obesity, sprain, muscle tears, slipped disks, osteoarthritis or other diseases, general joint problems and the like.
Can low back pain
be prevented and cured?
A resounding YES! You can achieve spine strength! It’s a matter of having a strong, flexible spine, hip flexors, hamstrings, and strong abdominals. You can manage the pain through movement, and in some cases, cure an achy back. In addition to the exercises and stretches you’re about to learn and implement, keep in mind that all the motions that usually incite back pain for you will be no problem after you have adequate strength and pliability in your spine. In fact, normal activities will become easier! You won't have to remember to keep good form, your newly found spine strength will be on auto-pilot. Techniques for improving spine strength would include: practicing correct lifting techniques, maintaining a healthy weight, sitting/standing/sleeping in correct postures. Remember, emotional stresses may cause muscle tension, so lets practice a meditation technique after our stretching exercises to set our minds and bodies at peace, so the body can heal. If you’re still skeptical, check out the
testimonials.
Building a Strong Spine...
Requires commitment to your goal. If you want to be relieved of pain bad enough, or if you want protection from any future damage, you'll implement the following exercises into your 7-day routine. Be sure you fit the exercises in at least 3 days out of your seven. People of all ages benefit from these exercises. You can do them anywhere since you're using your own bodyweight.
1. Full Locust
Technique: Start position is chin on floor, arms out to the side, legs squeezed together. Inhale and lift torso and lower half of body all the way up. Squeeze your glueal muscles and squeeze your shoulder blades together. Continue breathing short breaths of air while holding for 10 breaths. Release and do a second set.
2. Child's Pose
Technique: On knees, let belly press into the thighs. Place forehead on floor or pillow. Arms can relax up by the ears, or down by the feet (palms up). Separate your knees about 6 inches apart for added relaxation. Modify by placing a pillow between buttocks and feet (as shown)if too much space is between them.
3. Rabbit
Technique: Bring hands towards heels and grab onto them (thumbs on the outside of the feet). Pull forehead as close to the knees as possible, place top of head flat on floor. Pull tailbone up to the ceiling and breathe. Feel the complete rounding in the spine as you breathe 5-8 times.
4. Lying Spinal Twist
Technique: Lie flat on back and bring one knee across the body. Open the opposite arm to side of the room the knee is not facing. Look to the arm and keep both shoulders flat on the floor. Relax and breathe holding 10-12 breaths.
Click here to find your
Stretching Prescription for Low Back Pain
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