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‘BACK’ IT UP

KEEP BACK PAIN AT BAY BY IMPROVING YOUR STRENGTH AND FLEXIBILITY.

According to the National Institutes of Health, 8 out of 10 people will suffer from back pain at some point in their lives. The old adage for ridding ourselves of back pain was “Do more ab work!” While it is important to have a strong abdominal core for good spinal health, the hips, hamstrings, and other muscles also must be strong and flexible to prevent back pain.

Here are some ways to strengthen and stabilize the spinal column and, hopefully, prevent back injuries before they ever occur.

Quadruped

1. Using a stability ball, align your hands with shoulders and knees with hips at a 90-degree angle. Pull in abs and slowly lift the right arm and left leg; hold for three seconds.

2. Alternate arms and legs for a total of 8–10 repetitions per side.

3. Repeat three times.

TRAINER’S TIPS

• If this exercise strains your back in any way, go to the prone position (lying on your stomach).

• Move slowly and intentionally; do not rush!

• Challenge: Lift the same arm and leg while keeping hips and shoulders in alignment with the trunk.

MUSCLE GROUPS

TARGETED: LOWER BACK erector spinae, multifidus

Start position

Low back pain is the the single-leading cause of disability worldwide.

Second position

Businessman Bill

Poor Bill is stuck behind a desk for hours a day. He had back pain for years until he implemented these tips in his business world:

• Leaving his chair at least once an hour to give his back a rest

• During breaks, getting out of the office for 10 minutes to walk and stretch

• Sitting on the edge of his chair with one leg straight out and reaching over his leg while keeping his back straight, gently stretching his hamstrings. (See hamstring stretch photo)

Start position

Hamstring Stretch

1. Sit facing a wall with your feet at the bottom of the wall.

2. Keep your back straight and bend forward toward the wall.

3. Keep knees straight and lead with your chin and chest.

4. Hold for 30 seconds. Repeat 3–5 times.

Second position

TRAINER’S TIPS

• Make sure to keep your back straight; do not round shoulders.

• You may only be able to bend slightly forward. Listen to your hamstrings!

MUSCLE GROUPS

TARGETED: LOWER BACK erector spinae, multifidus, hamstring group

The hamstrings are directly tied into your pelvic girdle and affect how your pelvis is aligned. Hamstrings that are too tight pull the pelvis backward and downward. If hip flexors are too tight, the pelvis will be pulled forward and downward, causing stress on the lower back. The best way to fix these problems is to have perfect balance between flexibility and strength in the 29 muscles that help keep your pelvis in place.

Start position

Back Extension

1. Set a “Roman Chair” apparatus to where you bend at your hip height.

2. Put hands on the small of your back so you can feel the muscles work. Inhale and bend forward.

3. Exhale and contract the glutes, pressing your hips into the pad.

4. Repeat 12–15 times for three sets.

TRAINER’S TIPS

• Do these slowly for maximum benefit.

• To make it harder, hold a five-pound dumbbell across your chest.

Second position

MUSCLE GROUPS TARGETED: LOWER BACK erector spinae, multifidus

Wrap Up

The best thing for lower back pain is to prevent it from happening. Avoid movements that involve twisting and reaching out with your arms at the same time (as in carrying a box and then turning to put it down on the floor while leaving your feet in place). Each time you work your abs, remember to do lower back work, as well. Your back will thank you by staying pain-free!