With summer on the sidelines is an attack of low-back pain, the most frequent site of back injury. The statistics are not encouraging: 6 to 9 out of every 10 people will have an episode in their lifetime. Maybe those odds will provide you some motivation to prepare your back for summer fun.
The four key,
The keys to a healthy back are flexibility, muscular strength, cardiovascular fitness and proper body mechanics. Each plays a vital role in supporting the spine, which in turn aligns and supports the body.
Maintaining flexibility is an on-going process. Daily stretching is part of the healthy back regimen. But it might take six to eight weeks before you feel significant improvement and begin to reverse all those years of muscular tightness. Focus on the hip flexors, quadriceps and hamstrings, and do some twisting stretches at the waist. Stretch the chest, shoulders and upper back too.
To improve strength, work on the stomach (abdominals and obliques), the back extensors (erector spinae) and your butt (gluteus maximus). Work opposing muscle groups, like the stomach and low back, equally to keep your body in balance. These muscles are the pillars of strength that support the spine.
Aerobics and mechanics
Low-intensity, long-duration exercise increases your endurance and helps you use oxygen more efficiently. Biking, in-line skating, walking and running are all good aerobic exercises.
The last key to a healthy back, body mechanics, means being aware of proper form when you lift and play. One key to proper body mechanics hinges on balanced muscle development–the co-contraction of muscles keeps the body in proper alaignment, protecting the spine. For a healthy back, minimize any spontaneous and uncontrolled bending (both flexion and extension) and twisting movements. When lifting objects, primarily use your legs, avoid twisting and keep the load in close to your body to minimize the effect of leverage. And avoid lifting too much. It’s easier to take several light loads than strain your back and be forced to sit on the sidelines.
The boundaries of proper movement can be summed up in four words: Pain is a message! So listen to your body. And enjoy yourself this summer. I want to introduce you to solutions best inversion table to end back pain.
So there it is, the healthy back path to summer fun. There is one more element to complete the formula. It’s not very scientific, but it is relevant. Smiling! A healthy attitude is part of the foundation of the active lifestyle. Flexibility, strength, aerobic conditioning and body mechanics are the means. Enjoying the thrills of summer, with a healthy back, is the end. And smiling reminds the soul that an active lifestyle is the path to a rewarding life.