Examine how you are sitting right now. Are your shoulders hunched over? Is your head cocked to one side?
Most people do these things naturally without even being aware of it. By becoming more conscious of your posture and strengthening your core you can prevent back problems down the road.
Your mother probably told you not to slouch when you were a kid, and, once again, she was right. Sitting in front of a computer for hours each day or being hunched over in an uncomfortable chair for a three-hour class can eventually do some serious damage.
Statistics have shown that four out of five Americans will experience back pain at some time during their life. Lower back pain is often the result of weakness in the core muscles due to poor posture, improper movements and lack of flexibility or balance.
The core consists of all the muscles in your abdominal and lower back areas. The core muscles include the rectus abdominus, internal and external obliques, transverse abdominus, intercostals, the erector spinae and the iliopsoas (commonly known as hip flexors). These muscles work in unison to provide balance, stabilization and the ability to transfer power throughout the body.
Think of all the activities you do in daily life that require a strong core - dancing, throwing, bending down to tie your shoes and even climbing into bed at night. Everyone can benefit from core training, no matter what your fitness background, age, or limitations.
Johns Hopkins Medicine recently released a health alert that contained great exercises and stretches for the lower back that help promote flexibility.
The Knee Pull
To start, lie on your back and pull both knees into your chest. Then, hold one knee into your chest as you extend the opposite leg and switch. Never force a stretch - try to focus on your breathing and your muscles will relax. Inhale deeply as you draw your knee into your chest, and exhale as you gently pull it closer and extend the leg back down.
The Crunch
When people think of core training, they often associate it with six-pack abs or a flat stomach. It's important not to confuse these physical aspects with a "strong" core. A core training routine should target all the muscles of the core to promote balance.
But while doing 300 crunches every night is doing something for you, it's not the most efficient way to strengthen the core. A simple, 10-minute ab routine can be mixed into your daily workouts.
Start with the basic crunch to target your upper abdominals. Be sure to add a quick pause at the top of the contraction and lower back down slowly, allowing each vertebra to roll down gently as you keep your abs tight.
It's easiest to start with your own body weight and complete basic movements properly before you begin to add resistance and more challenging exercises.
The Leg Lift
To target your lower abs, try leg lifts. While lying down on your back, keep your legs straight and raise them towards the ceiling. Slowly lower both legs until they hover just above the ground and then use your lower abs to pull them back into the starting position. Be careful not to go let your legs go down so far that your lower back begins to arch. Keep your abs tensed through the entire movement.
The Russian Twist
For the obliques, do the Russian twist: With your knees bent and feet on the ground, lean back with a straight spine until you feel tension in your abs. Then twist your torso from side to side.
The Plank
To isolate the core muscles and tap into the deep transverse abdominals, perform a plank. Go into a push-up position but place your forearms on the floor. Hold this position for one minute or more. Be sure not to let your hips dip or back arch.
The Prone Back Extension
While all the above exercises work the abdominals, don't forget to always work the opposing muscle group - in this case that means the erector spinae. Many cases of lower back pain and injury result from over-training the abs and lack of strength training for the lower back muscles.
A simple exercise to perform is the prone back extension. While lying on your stomach with your arms and toes pointed away from you, lift your shoulders, thighs and knees off the floor so your body is in the shape of a boat. Squeeze at the top of the contraction for a second, slowly lower back down and repeat.
Stretching
Having a strong core is not the only answer to a healthy spine - these muscles must also be flexible. Stretch your lower back muscles and abs daily because these muscles are constantly hard at work with every move you make.
Your mom may have been right about not slouching, but maybe not when she told you to "sit still." It's actually better for your back if you rebel against this advice. Try to stretch when you've been sitting in the same position for an extended period of time. Lower back stretches can even be done while at your desk or in class. Rolling your shoulders up and down can ease tension, plus even these small controlled movements can energize you by increasing the oxygen to your brain which will help you stay focused.
Another great seated lower back stretch can be done by extending your legs straight out in front of you and leaning forward while keeping a straight spine. You will feel this stretch not only in your lower back, but also in your hamstrings. Keeping your hamstrings loose is important to a healthy back because tight hamstrings can pull your body out of proper alignment and directly impact the muscles of your lower back.
We all know that carrying heavy textbooks and sitting in long lectures is taxing, but who knew it could be detrimental to your health? By strengthening and stretching your core, you will build a stronger body that can help in all movements. Think of it as training your body for daily life. Being conscious of your posture and movements is the first step towards a healthier back, so listen to mom and don't slouch!
