What would happen if you injured your back tomorrow?

I know that’s a heck of a way to start a conversation but I’m sure it has got you to thinking… like, “really, what would I do?”  My guess would be…Visit your doctor(?)

For back pain, most doctors will advise you to:

  • Stop all training and exercise
  • Stop all sports
  • Take pain killers
  • Rest

Studies show that 9 out of 10 adults suffer from back pain at some point in their lives. Only colds and the flu beat out low back problems when it comes to the most common reasons for visiting a doctor or taking time off of work. There’s a world-wide epidemic of back pain going around – and it can be blamed on our increasingly sedentary lifestyles: our backs are not conditioned for all the sitting we do. Make no mistake about the facts: on average we sit for more than 12hrs a day! That is 8-9 hrs of sitting at work, then 3-4 hours at home in front of the television, reading, driving and travelling etc. most of us have unconditioned, unsupported, vulnerable spines – a ticking bomb waiting to explode with pain.

If you have/ do or know someone that suffers from back pain, No matter how you/they feel today, taking no action is not an option. It would be crazy to wait until you are injured again or to complain  to try and fix things: the time to act is now!

Reap the benefits of a tough, flexible back in just minutes a day

A strong, supple back improves leverage, stability and endurance. It’s the foundation for most athletic movements and truly our protection against one thing that has a hold on us all if we are not Proactive…yes! Gravity! here is a short Program that will help prevent/cure your back pain for good, Enjoy!!

*Check with your physician before doing back exercises if you have back pain, a back condition or other medical condition.

*Warm up the muscles with 5 minutes of light aerobics such as walking or riding a stationary bike before either stretching or strengthening exercises to reduce the risk of injury.

  1. Hip CrossOver Twist: lower back stretching exercise.
    1. Lie on back, arms stretched out to the sides.
    2. Bend knees and bring knees up close to your chest
    3. Take a deep breath
    4. Exhale as you slowly lower knees (keep knees together) to floor to the right or as close to the floor as is comfortable.
    5. Pause.
    6. Inhale as you slowly return your knees to chest.
    7. Exhale as you slowly lower knees to left side
    8. Inhale as you return your knees to chest.
    9. Repeat about 5x each side
  2. The Cat stretch: back stretching exercise
    1. Begin on all fours, hands directly under your shoulders and knees directly under your hips.
    2. Inhale as you drop tummy towards the floor and look up over your head.
    3. Exhale as you bring your tummy back up, rounding your back as you tuck your chin in and tuck your tailbone in.
    4. Move slowly back and forth between these two positions pausing on each pose.
    5. Repeat about 5 times.
  3.  Hamstring (back of thigh) Stretch:
    1. Stand in front of chair or stool or any elevated surface. Place left leg on chair keeping leg straight Bend forward at the hip, keeping back straight. Hold stretch for 30 seconds. Switch sides and repeat.
  4. The Glute Bridge: Strengthens several core muscle groups – buttocks, back, abs
    • Lie flat on back; bend knees at 90-degree angle, feet flat on floor. Tighten abs. Raise buttocks off floor,by squeezing as tight as possible and keeping abs tight. Shoulder to knees should be in straight line. Hold for a count of five. Slowly lower buttocks to floor. Repeat 20x
  5. The Plank: Strengthening exercise for back, abs and neck (also strengthens arms and legs)
    • Lie on stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. (Like a plank) Tighten abs. Hold position for 10 seconds. Relax. Repeat five to ten times. If this exercise is too difficult, balance on your knees instead of your toes.
  6. SuperMan/Women raises: Strengthening exercise for back and hip muscles.
    • Lie on stomach, arms reached out past your head with palms and forehead on floor. Tighten abs. Lift one arm (as you raise your head and shoulders) and the opposite leg at the same time, stretching them away from each other. Hold for 5 seconds and then switch sides. Repeat 5 – 10 times.
  7. Opposite Arm and Leg Extension: balancing / stabilization exercise: Strengthens muscles running down sides of spine, back of shoulders, hips and buttocks
    • Begin on all fours, hands directly under your shoulders and knees directly under your hips.
    • Keep head aligned with spine (to help avoid tilting head, look at floor). Keep buttocks and abdomen tight. Do not arch the back.
    • Lift one arm up and forward until it is level with torso; simultaneously lift the opposite leg in the same manner, as if they are forming a table top . Balance yourself for 10 seconds then slowly return to starting position.
    • Switch sides and repeat. Remember to breathe. Do 5 reps on each side.