Back Health & Exercise Course Lesson 7

Hello and welcome to the seventh lesson of your Back Health & Exercise Course.
 
Go here if you want to go straight to the exercises.

 Firstly, let's spend some time revisiting a few key points. There are two ways that back problems appear for most people.

#1. A progressive, weakening of the back over time.

This might start with some stiffness which restricts your movement and activity. Reduced activity levels lead to further weakening and a cumulative loss of muscle tone and strength.

In this situation, your back is being set up for an 'incident' where the real problems appear to begin. This could be something as simple as a sneeze (which happened to my spouse once).

In reality though, the 'incident' was most likely just the tip of the iceberg. The real problems are underneath the surface.

#2. A specific injury from things such as playing sport, motor vehicle accidents, falls, lifting incorrectly etc.

In both situations, the question is how can you stop your back pain and return your back to good health again?

In both cases its a question of:

1. Getting professional help - doctor, chiropractor, osteopath, physiotherapist etc.

2. Helping yourself by building up the mobility and strength in your back again. This is what back exercise is for.

Remember: All of the things you do with your back count. It's the combination of lots of little things wih the right type of exercise that make all the difference to your back.

Here are 2 exercises to help you with your back.

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Wellbeing Reminder:
Please read the Disclaimer again and do not do anything that acts against your doctor's instructions. If your doctor has told you lie down and do not move, do what they say!

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#1. The Bounce

This is a great exercise for warming and loosening up the muscles in your back and strengthening the muscles in your upper legs.

1.  Place your feet shoulder width apart.

2.  Bend your knees slightly.

3.  Let your arms hang naturally, then put your hands behind your back, palms horizontal and fingers facing forward.

(Your hands should end up about level with the small of your back).

4.  Now start bouncing up and down on your legs, keeping your feet flat on the floor.

5. At the same time start bouncing your arms and your palms up and down.

(It helps if you imagine you are bouncing a basketball up and down with your hands behind your back!).

6.  Consciously relax your shoulders and shoulder blades and let them bounce up and down also.

**Note: #6 is the important part ** You really want the feeling of your shoulders and shoulder blades bouncing freely.

7.  Just keep bouncing for as long as you can manage, or have the time for. Work up to the point where you can do anywhere from 100 up to 300 or even 500 (by which time you will have worked up a good sweat!).

#2 Yoga Position - Downward Facing Dog (Adho Mukha Svanasana)

This is an excellent stretch for your spine and hamstrings.

Instructions:

Refer to the picture below. You can also go here to watch a video 

- Kneel on the floor, with your feet together and your arms shoulder width apart and out in front of you at about a 45 degree angle, palms on the ground.

- Raise your buttocks in the air by straightening your legs and lower your head so that it lies between your two arms.

- Your body should now form two sides of a triangle.

- Your legs and arms should remain straight and in the same position.

- Next, try to push your heels flat on the floor.

- As you do this you should now feel a stretch right through your body.

- Count to 5 or 10.

- Return to the kneeling position.

- Repeat 3-5 times to begin with and build up to 20 over time (or as many as you have the time for).

- Remember to try and keep your the heels in contact with the ground.

Best wishes & good luck.

Rita & Chris

Reminder: Take a look at the Better Back System It includes a set of unique exercises to loosen and strengthen your back and you can  amazingly good results in a very short period of time.