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The Five Steps To Preventing Back Pain

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8 of 10 people suffer back pain. This article will teach you five simple steps to preventing back pain. Written by an exercise rehab specialist this simple step by step guide is designed to cut through the crap and teach you the truth about back pain and how to prevent it.

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The Five Steps To Preventing Back Pain

  1. 1.   The  5  Steps  to  Preventing   in  the  future.  The  key  to  developing   correct  posture  is  to  have  your   (or  stopping)  Back  Pain   posture  assessed  by  an  allied  health     professional  who  is  able  to  measure   There  are  many  different   your  spinal  curves  and  your  first  rib   types  of  back  pain,   angle.  Any  kind  of  assessment  that   however  most  back  pain   does  not  assess  these  measurements   will  fall  into  one  of  five   is  just  an  observation  not  an   different  types:  structural   assessment.     abnormalities,  muscular     dysfunction,  disc  abnormalities  or   Exercises  to  develop  neutral  Spine     neurological  dysfunction  and     postural  abnormalities.  No  matter   Wall  stand     what  is  causing  your  back  pain,  all     Standing  up  tall  with  your   the  five  steps  outlined  below  will   back  against  a  wall  so  your  heels  are   still  help  you.  In  some  cases,  where   also  against  the  wall.  Pull  your   you  may  have  had  surgery  or   shoulders  back  and  place  one  of   permanent  damage  to  your  spine,   your  hands  behind  your  back  at   these  exercises  may  not  help  at  all.   around  belly  button  height.  You  are   Yet  in  my  15yrs  of  experience  there   able  to  adjust  your  spinal  curves  by   are  very  few  conditions  that  do  not   tilting  your  pelvis  forward  and   benefit  from  completing  all  of  these   backwards.  Imagine  you  have  head   steps.       nights  on  your  back  side  if  you  tilt     your  hips  forward  you  point  the   Step  1.    Improve  your  posture     lights  up.  If  you  tilt  your  hips     backward,  you  point  the  lights  down.   You  often  hear  people   The  ideal  curve  is  one  in  which  you   discussing  that  you  need   can  slide  your  hand  in  between  the   to  keep  your  back   wall  and  your  back,  so  your  fingers   straight.  Although  this  is   up  to  your  knuckles  slide  behind   a  good  thing  to  do  the  human  spine   your  back.  Anything  more  suggests   is  not  straight  and  it  should  never  be   of  too  much  of  a  curve.  Anything  less   straight.  What  we  are  trying  to   suggests  not  enough  of  a  curve.     develop  is  what  we  call  a  neutral   Ideally  at  this  stage  your  head  would   spine.  A  neutral  spine  has  four   be  back  against  the  wall.  But  if  you   balanced  curves  in  it.  The  neck,  the   cannot  do  that,  then  just  leave  the   upper  back,  lower  back  and  in  the   head  off  the  wall  and  we  can  work   pelvic  region.  The  majority  of  back   on  that  in  another  exercise.     problems  occur  in  the  lower  back   Standing  against  the  wall  in  this   called  the  Lumbar  region.  A  large   position  may  will  feel   percentage  of  people  with  lower   uncomfortable.  That  is  probably   back  pain  have  incorrect  spinal   because  you  are  not  used  to  standing   curves,  in  that  the  curves  are  too   in  such  straight  posture.     large  or  not  large  enough.  If  a  person     has  an  excessive  spinal  curve  in  the   Puffing  out  your  chest   lumbar  region,  this  will  increase  the     pressure  in  the  disc,  increasing  the     Pulling  your  shoulders  back   likelihood  of  the  person  suffering   and  down  is  one  way  in  starting  to   from  a  disc  bulge  or  prolapsed  disc   improve  your  posture.  Excessive   Live Life with Quality
  2. 2.   curve  in  the  upper  back  is  termed   into  toward  your  spine.    You  should   excessive  kyphosis.  There  are  a   feel  a  sinking  sensation  of  your   number  of  specific  exercises  you  can   abdominals,  If  you  squeeze  your   do  to  reduce  this  curve,  yet  without   abdominals  too  hard  you  will  feel   measuring  your  spine,  it  is  difficult   them  pushing  up.  This  means  you   to  suggest  more  specific  exercises.   have  activated  the  wrong  abdominal     The  best  exercise  to  start  with  is  by     muscles.  If  this  happens  relax  and   pulling  your  shoulders  back  and   start  again.  You  need  to  continue   down.  This  will  cause  you  to  puff  out   with  this  exercise  until  you  can   the  chest.  This  will  help  increase  the   activate  your  Transverse  Abdominus       strength  of  your  back  muscle  that     supports  your  back.  Over  a  period  of   Do  your  abdominals  communicate   time  this  will  help  reduce  this   with  your  body  correctly?   excessive  curve.       The  inner  unit  needs  to  work     correctly  to  protect  your  lower  back.   Step  2.  Learn  how  to  activate  your   This  exercise  will  ensure  you  have   abdominals  correctly   correct  neurological  communication.     Laying  on  your  back,    find  the  pointy   The  body  has  two  types  of   bony  part  on  your  hip  on  either  side   abdominal  muscles.  Ones   at  the  front  of  your  pelvis.    Place   that  work  for  the  inner   your  fingers  on  your  stomach  about   unit  and  ones  that  work   5cm  in  from  this  bony  process.   for  the  outer  unit.  The  inner  unit   Pressing  down  on  this  part  of  your   abdominal  muscle  is  know  as  your   abdominals,  draw  in  your  pelvic   Transverse  Abdominus.  This  muscle   floor.  As  you  draw  in  your  pelvic   wraps  around  your  body  like  a   floor,  you  should  feel  a  tightening  of   weight  belt.  It  is  responsible  for   your  abdominal  region.  If  you  do  not   working  with  your  deep  back   feel  any  tightening  of  your   muscles  to  help  support  your  back.   abdominal  region,  this  means  you   When  your  abdominals  work   have  lost  neural  connection  between   correctly  they  take  pressure  out  of   your  abdominals  and  pelvic  floor.   the  spine  and  distribute  this   Continue  with  this  exercise  until  you   pressure  into  your  abdominal   gain  this  communication.       region.  When  training  our     abdominals  one  of  the  worst   Step  3.          Get  your  Butt   exercises  to  do  is  sit  ups  or  crunches.   working     Secondly  doing  bracing  exercises     such  as  a  bridge  or  a  hover,  will  not   This  does  not  mean  start   work  if  the  muscles  are  not  working   doing  squats  or  lunges;  in   correctly.     fact  if  your  butt  muscles  do  not  work     they  are  the  worst  exercise  you   Does  your  Transverse  Abdominus   could  be  given.  Ask  you  personal   work?     trainer  if  they  can  assess  if  your     glutes  work.  Most  trainers  will  not   Lying  on  your  back  take  a  deep   know  what  you  are  talking  about.     breath  in.  As  you  breathe  in,  push     out  your  stomach.  While  breathing   The  body  has  a  structure  called  your   out,  gently  draw  your  abdominals   posterior  sling.  This  is  where  all  the   Live Life with Quality
  3. 3.   muscles  on  the  back  of  your  body   that  pull  your  shoulders  back  will  be   communicate  with  one  another  to   long  and  weak.     support  the  body.  If  all  these     muscles  do  not  work,  then  other   If  you  have  lower  back  pain  you  will   muscles  need  to  work  to  compensate   tend  to  need  to  stretch  out  all  of  the   for  those  not  working.     muscles  associated  with  hip  and     pelvis.  This  would  include,   Because  of  the  way  we  live  our  lives;   hamstrings,  hip  flexors  and  butt   sitting  down  at  work,  in  the  car  and   muscles     on  the  couch  on  an  evening  can  lead     to  you  developing  glute  amnesia.   Stretches!   This  is  when  you  lose  the   There  may  be  other  stretches  that  will   neurological  connection  between   help  your  posture  but  in  general  these   your  brain  and  your  butt  muscles.   will  aid  in  relieving  your  lower  back   When  this  occurs,  you  end  up  over   pain   compensating  in  the  lower  back  and       the  hamstrings  since  your  butt   Hamstring:  Sitting  on  chair  or  a   muscles  are  not  working  correctly.     bench  facing  the  wall.  Place  your  feet   Ensuring  your  butt  muscles  work   against  the  wall  so  your  feet  are  on  a   will  take  pressure  out  of  your  back   45-­‐degree  angle  with  your  knees   or  hamstrings.     slightly  bent.  Bowing  forward  from     your  waist,  start  to  straighten  your   Get  your  butt  working!   knees.  Only  straighten  out  knees  and     bow  forward  far  enough  to  feel  the   Lying  on  your  stomach,  bend  one  of   stretch  in  the  back  of  your  thighs.     your  knees  and  squeeze  your  butt     muscles,  like  you  are  holding  onto  a   Stop  if  you  feel  pain  in  the  back  of   $100  bill.  Once  you  have  squeezed,   the  knee.  Bend  your  knees  more  and   lift  your  knee  just  off  the  ground.   then  bow  forward  again  until  you   Return  your  knee  to  the  ground  and   feel  the  stretch.  Hold  the  stretch  for   relax  your  butt.  Repeat.  Complete   2-­‐3  mins     10-­‐  12reps  on  one  side  then  10-­‐12     on  the  other  side.         Butt  muscles:  Sitting  on  the  floor     with  your  legs  straight  out  in  front  of   Step  4.     Stretch     you.  Bend  one  knee  so  your  foot  is     crossed  over  your  body  sitting  next   In  preventing  back  pain,  it   to  your  knee.  Wrap  your  arms   is  essential  that  the   around  the  bent  leg  pulling  it  into   muscles  communicate   the  opposite  shoulder.    You  should   correctly.  Muscles  tend  to   feel  a  stretch  in  the  butt  region.     react  to  injury  in  one  of   Hold  your  stretches  for  2-­‐3mins   two  ways;  they  contract  and  shorten,   each     or  the  switch  off  becoming  long  and     weak.  Muscles  work  in  pairs.  If  the   Hip  Flexors:  Kneeling  on  the  floor,   group  of  muscles  that  pull  your   take  one  foot  out  in  front  of  your   shoulders  forward  are  short  and   body  far  enough  away  from  the  body   tight  because  you  work  on  a   to  create  a  45  degree  angle  with   computer  all  day,  then  the  muscles   your  leg  and  the  floor.  Keeping  your   upper  body  straight  and  your  hips   Live Life with Quality
  4. 4.   tucked  under  your  body  transfer  all   give  you  general  advice  on  preventing  back  pain.   Without  assessing  your  specific  posture  and   your  weight  forward  into  the  front   assessing  your  condition  we  are  unable  to  give  you   leg.  You  should  feel  a  stretch  in  the   any  other  specific  exercises.  Please  understand   front  of  the  back  thigh  (in  the  quads   that  you  participate  in  any  of  these  exercises  and   stretches  at  your  own  free  will.  Lifestyle  Essentials   and  hip  region).    Make  sure  your   Pty  Ltd,  trainers,  therapists  or  agents  representing   front  foot  is  far  enough  in  front  of   Lifestyle  Essentials  cannot  be  held  responsible  for   your  body  to  keep  the  knee  behind   any  condition,  injury  or  problems  that  may  arise   from  you  participating  any  exercises  outlined  in   your  toes.     this  article  .The  exercise  when  completed  correctly     under  the  supervision  of  a  Certificate   Hold  the  stretch  for  2-­‐3  mins     rehabilitation  specialist  can  prevent,  reduce  and   alleviate  lower  back  pain         By  Simon  Fox     ©   Step  5.  Exercise  at  an  appropriate   level  for  you  and  your  pain  levels     “No  pain  no  gain”  is  not   correct  when  dealing  with   lower  back  pain.  In  fact  it   should  be  “know  pain   know  gain.”  For  the  purpose  of  this   article  I  will  suggest  that  you  should   not  do  any  exercises  that  cause   lower  back  pain.  No  matter  what  the   exercise  is.       When  exercising  with  lower  back   pain  you  should  train  under  the   supervision  of  a  trainer  who   understands  back  pain  and  can   explain  the  philosophies  discussed   in  this  article.     Unfortunately  the  majority  of   personal  trainers,  trainers  and   coaches  do  not  understand  these   philosophies  and  most  allied  health   professionals  do  not  understand   enough  about  exercise  prescription.       If  you  would  like  to  learn  more   about  how  one  of  our  Exercise   Rehabilitation  Specialists  can  help   you  contact  us  at       info@lifestyleessenitals.com.au     We  recommend  that  all  of  these  exercise  be   completed  under  the  supervision  of  a  Certified   Personal  trainer  or  Allied  Health  professional.   Please  note  that  this  article  has  been  written  to   Live Life with Quality

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