Back Health & Exercise Course

Core Activities: Lesson 3 

Hello and welcome to the third lesson of your Back Health & Exercise Course. In this lesson we discuss a simple, low effort exercise

Quick Reminder

In lesson 2 we talked about how walking is a great, low impact exercise that will help to condition your back (and most other parts of your body).

You can do as much walking as you have time or inclination for:

• You can do it fast or slow.
• On the flat, or up a hill.
• On a path, or along the beach.
• You can walk around the floor at work for 30 seconds.
• You can walk up and down stairs.
• You don't need any complicated equipment.

The great thing is that it all helps and the more you do, the better it is for you.

It's almost impossible to walk too much.

So, I hope you make a commitment to yourself right now to walk more. Start with a few minutes a day and then build up from there. Every bit you do makes a difference to your health and your back.

Walking Exercise Tip:

Rotate your shoulders forwards and backwards 5-10 times every couple of minutes as you walk along. (You might get some good crunching noises as you do it!) This will help your neck and shoulders to loosen up.

Exercise #2 - The Pelvic Tilt

You can do this even if you can't walk.

Warning: As always read the Disclaimer before any exercises and do not cause yourself pain (a little discomfort is OK).

1. Lie down flat on your back on a firm surface e.g. a table, or carpet or a rug (not your bed or a sofa - they are too soft) with your knees bent and your feet flat on the floor or table.

2. Clench your tummy muscles and raise your tummy slightly, so you arch your lower back (remember - only slightly), then push back the other way.

3. Gently try to push your back flat against the table or floor by clenching your stomach/abdominal muscles and pushing down.

4. Gradually increase the number of repetitions. Start with 3-5. Have a rest and try again. Aim to increase until you can do 25 at a time

Notes:

• The back movements are small, only 1-2 inches. You are just aiming to flatten out the natural curve in your lower back, not move your whole back up and down. Your hips and middle back should remain in contact with the floor/table during the exercise.

• This exercise is doing two things.

1. Increasing the strength of the muscles in your stomach and
2. Loosening up the tissues in your back.

More Tips For Looking After Your Back

These are reminders for you so you take the time to do the right things for your back.

If you spend hours every day sitting incorrectly, or lifting things incorrectly, you're going to find it difficult to correct that by spending a few minutes exercising. That's why it's important to get the little things right.

Sit Properly

- This means sit up straight, towards the edge of your chair, with a slight curve in your lower back and your shoulders back and
neck straight.

Take A Regular Break

- Stop very 20 to 30 minutes for a quick stretch, or a short walk.
- Rotate your shoulders forwards and backwards 5 times each.
- Imagine someone has a string tied to the top of your head and is pulling you upright. Stand or sit up as straight and tall as you
can for 5 to 10 seconds

Lift Things Correctly

- This means bend your knees and lift with your legs, not your lower back.
- Hold things close to your body as you lift them.
- Clench or tighten your stomach muscles as you lift.
- Don't lift and twist at the same time.
- Complete the lifting movement before you twist

Set Up Your Workstation Correctly

- See the comments above about sitting properly.
- Your forearms should be horizontal.
- Your monitor should be at eye level.
- Mentally check your position every minute or so and adjust it.
- If you're like me, my tendency is to slump back against the chair backrest, let my lower back curve the wrong way and my shoulders and neck hunch forward - BAD!

Remember: All of these things count and it's the combination of lots of little things that make all the difference to your back.

best wishes,

Chris & Rita

P.S.

I remember it well...

The fun . . . . the special feeling . . I thought it would last forever.

It's called youth!

And then of course youth came to an end and my back started hurting.

So began the long search for something that would make it feel better and stop me worrying about my back "going out" all the time.

Along the way I learned heaps of useful stuff about health and fitness and became adept at Yoga, Tai Chi, Qi Gong, all of which helped.

Everything I have learnt along the way and what worked the best for me is laid out in the Better Back System.

It includes a set of unique exercises to loosen and strengthen your back. The results can be amazingly good in a very short period of time. Check out the Better Back System for yourself.