| Back
Care
A bad back can be caused
by many things. Tight back or hamstring muscles, weak
abdominal muscles, disc problems, poor posture, bad
ergonomics at home or the office.
|
BACK
PAIN
Having a "bad" back can hamper you from
enjoying everyday activities. Pain can range from
general soreness to excruciating pain. If you do suffer
from back pain the first thing you want to do is talk to
your doctor, it is important that you first find out
what is causing the pain.
Assuming that it is not a
disc problem you can help minimize pain by following
some very simple guidelines.
*
These are only recommendations; you should NOT
self diagnose. Talk with your doctor or physical
therapist BEFORE starting any exercise program.
Stretching - Keeping
your muscles loose will allow for greater range of
motion, and minimize any pulling of the muscle. The most
important muscles you should work on stretching is your
back muscle, your hamstring muscles (back of your upper
leg), and your hip flexors. Hip flexors insert in you
back and run over your pelvis and attach to the front of
your upper leg. Hip flexors help lift your leg upward.
Make sure that you hold your stretches for at least 30
seconds or longer.
Posture
Good posture is essential for a strong and healthy
back. Incorrect posture (rounded shoulders, or a sway
back) not only looks horrible it puts tremendous amount
of pressure on your spine. Stretching out your front and
rear shoulders and sitting/standing up straight should
help.
Strong stomach muscles
Strong stomach muscles help support your back; but
remember if you want strong back muscles, you have to
work
the back muscles.
|
 |
Swimming
This is one of the best things you can do for your
body. Water helps support your body and cools it at the
same time. If your fortunate enough to have a pool with
a 8 foot or deeper bottom, you can put on a swim belt
and practice jogging in place. Your feet
will never touch the bottom and you will get a GREAT leg
workout at the same time.Pelvic
Tilts
There is a reason women who are pregnant do this
exercise all the time. It makes your back feel looser.
The safest way to do these is start with a short range
of motion and see how your back feels.
Heat and Ice
Heat will help loosen you back muscles which is
great when those low back muscles are feeling tight. You
can then alternate with ice for 20 minutes, this helps
reduce any swelling or inflammation.
Movement
One of the biggest problems with low back pain is
tightness in the muscles. Being active will help loosen
up tight muscles. Doing some LIGHT exercises will help
accomplish this.
AVOID!
If you have a weak or injured back,
you may want to avoid lifting anything (including
weights) over your head;
this compresses the spine. You should also be careful
not to flex the spine (bending) and rotating at the same
time.
|
Home
