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Back-Care Basics
taken from Idea Today, by A. Peter Winfrey and Shaily E. Estrella, PT
Sharpen your pencil, open your notebook and get ready to learn how
to keep your back fit. Did you know that simple things like awkwardly
getting out of a chair at the office or incorrectly lifting a box in
the storeroom can put unnecessary strain on your back? Back injuries,
seldom caused by a single painful incident, usually result from a gradual
accumulation of poor posture, faulty biomechanics, stress, loss of flexibility
and/or a lack of physical conditioning. Fortunately, most back discomfort
can easily be prevented.
Causes of Back Pain
Lesson #1: Weak abdominal muscles create an excessive forward curvature
of the lower spine. This excessive lordosis causes strain and chronic
pain in the lower back due to the muscle imbalance created by weak abdominals
and tight back muscles.
Lesson #2: Forward bending, which you do when you lift objects from
the floor with a straight back and straight knees, is one of the leading
causes of lower-back pain. Lower-back disc injury can occur gradually
as a result of hundreds of forward bends and lifts.
Lesson #3: People who lack flexibility and are in poor physical condition
are more vulnerable to back injuries than active people. Regular exercise
will decrease the likelihood of an injury. Walking, aerobics, running,
swimming, bicycling and water exercise are all beneficial if approached
with good common sense.
The Exercise Equation
To prevent a back injury and maintain a healthy back, always begin your
regular exercise program by warming up and stretching. When doing the
following exercises, concentrate on proper technique and form, and remember
to breathe throughout the time you hold the stretch.
Lower-Back Stretches: In the following two exercises, start by
lying flat on your back. In the single knee-to-chest, bend one knee
and bring it as close as possible to the chest. Hold the position for
eight to ten seconds. Do the same with the other leg. Repeat two to
four times on each side.
In the double knee-to-chest, bring both bent knees as close as possible
to the chest. Hold the position for eight to ten seconds, and repeat
two to four times.
Abdominal Strengthening Exercises: Perform the following two
exercises slowly, and gradually increase the number of repetitions as
your muscles get stronger. Again, remember to breathe as you do the
exercises.
To do partial curl-ups correctly, keep the hips and knees slightly bent
and feet on the floor. Raise only the head, neck and shoulders off the
floor. Keep the lower back on the floor.
In partial diagonal curl-ups, start in the same position as in the exercise
above, but this time curl up with a slight right or left twist to strengthen
the oblique muscles of the abdominals. (Alternate right and left sides.)
Once again, keep the lower back on the floor.
Back-Extension (Backward-Bending) Strengthening Exercises: If you have
a stiff lower back because you run, stand or sit for prolonged periods
of time or do a lot of forward bending and lifting, you will benefit
from these exercises, which will increase your back strength and low-back
flexibility.
Start the press-up exercise by lying on your stomach. Press up with
your arms until your chest is off the floor. Keep your pelvic bone on
the floor, and relax your back and abdominal muscles. Your neck should
remain neutral.
Perform the back-extension strengthening exercise by lying on your stomach
with your arms above your head. Slowly lift one arm and the opposite
leg. Keep your pelvis pressed into the floor. Repeat the exercise lifting
the other arm and leg.
Have fun doing these back exercises and enjoy a healthy back with less
physical problems.
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