5 Ways to get your Back to Health
- composureactive
- Jan 25, 2015
- 3 min read
As a long-term sufferer of lower back pain (for various reasons)I understand the need to get back to full health and especially, the frustration it causes when you can't train. I have had a number of friends complain to me recently of a bad back and after receiving a text from one friend saying she had hurt her back lifting weights at the gym, I thought I should finally get round to writing my tips and tricks of the trade. Here is how to prevent and protect your back from injury...
Firstly, I think the most important rule is consistency.
1. Always stretch, every morning, every evening and after every workout. Check out my suggestions for stretches below...
The shell stretch
This one is my absolute favourite. If I need a back stretch, this is my go to. It's so very comfortable and just quite comforting to be honest. Taking it back to basics, the shell stretch hits number one spot for simplicity and effectiveness. I have added the stretch around the corner for that extra bit of back stretching pleasure.
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Threading the needle
This one is always a little awkward to begin with but it gives you a nice stretch across the side of your back. Start on all fours and then literally 'thread' your arm across your chest through to the opposite side. Repeat on both sides and hold the stretch for at least fifteen seconds.
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The Angry Cat
This one is as easy as pie. Have your hands and knees hip width apart on all fours and then round your shoulders and push your back up to the ceiling... A great one for between the shoulder blades.
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The Seal
Lie flat on your stomach, hands below the shoulders and then push your upper body upwards... If you have a very curved lumbar spine/lower back or suffer from lordosis, this is not a great exercise for you. Practice the angry cat instead.
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The Cross-Over
This exercise gives a great stretch across your back and you can really pull your leg across your body for a stronger stretch. For super intensity do this move off the side of your bed and let your leg hang down over the edge. Perfect for after a nice long run or a weights session in the gym.
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2. Always maintain a strong core when exercising. Our lower back runs in conjunction with our corset muscles (as pilates likes to call it) this is your pelvic floor, transverse abdominus, multifidus, diaphragm, inner-thigh muscles and those surrounding the pelvis, to put it scientifically. In other words, the lower tummy muscles. You can practice strengthening these muscles even without working out. Perhaps, the best way, is to sit at home and work out what feels most comfortable. You shouldn't be struggling to hold these muscles, it should be more of a 30% switch on of your core.
3. Keep your back in neutral. The easiest way to work out what this is, is to lie flat on your back with your knees bent up towards the ceiling. Arch and flex your back until you find a happy medium where your core is engaged. This is one of the most important aspects of protecting your back. In any exercise you do, from lifting weights to pilates, your back should be in neutral.
4. Listen to your body. If you are tired from training the day before or have had a lot of stress at work, you may be better taking a rest day and training harder tomorrow. What is the point of two half hearted sessions when you can train harder in one?
5. See a physio. If the problem is really bad, you should get a professional to see to it. If you're thinking holy shit I can't afford this every week then getting a friend to do some light massage can loosen the some tightness. Just don't have them trying any crazy standing on your back type techniques!
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Good luck and I hope your back stays healthy!
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