Back pain is an ailment which effects about 80% of the American population.
Due to sedentary lifestyles, and jobs that require sitting for the majority of the day are two of the main culprits.
Back pain occurs in many forms including, lower back, upper back, and sciatica.
Many people find temporary relief from their symptoms by taking pain medication, or pain "killers".
Many times back pain is due to inactivity, or living a sedentary lifestyle.
Basically, if you don't use it you lose it.
The muscles in the back will weaken over time if not used regularly.
The result of this will be muscle imbalances, which tend to lead to compensations.
When one muscle in the body weakens, another must take its place.
When this occurs, the body is not functioning properly.
This cycle usually ends in injury.
When the injury takes place, the muscles involved experience trauma.
Trauma to the muscle leads to micro- adhesions, also known as knots.
When these micro-adhesions are left untreated the muscles will start to spasm.
If any of these things occur you should seek the care of a licensed health professional.
The three core exercises in this article are "prehabilitation" exercises.
They are intended to be implemented to avoid the above mentioned injury cycle, and back pain.
The entire routine will take you less than 10 minutes.
Exercise #1 is called a floor prone cobra.
You will lie on the ground face down, arms by your side palms facing down, eyes down to the floor.
This movement is similar to a back extension.
In a controlled movement you will squeeze through your low back, and rear end to slowly lift your upper body about 3-5 inches off the ground.
While you elevate, your goal is to keep your posture aligned.
At the top of the movement you are to hold for a two count, then lower your upper body back to the starting position.
The Floor Prone Cobra can be done every other day for 3 sets of 15 reps.
Exercise #2 is called a Floor Bridge.
The starting position for the floor bridge is, lay on your back with both feet planted on the floor shoulder width apart.
Your arms will be positioned out the the sides with your palms facing the ceiling.
Pushing through your heels, and using your glute muscles, you will slowly raise your hips towards the ceiling.
At the top of the movement you will hold for a two count.
Then slowly lower your hips back to starting position.
The Floor Bridge can be done every other day for 3 sets of 15 reps.
Exercise #3 called the Plank.
The starting position for the plank is, arms shoulder width apart with your forearms based on the floor parallel to each other.
Your feet will be together.
In one motion you will lift your hips up, dispersing your total body weight between you forearms and toes.
The plank is a static hold, meaning you will hold the position for 20-30 seconds for 2-3 sets.
At the end of the alloted time, you will return to starting position by slowly lowering your hips to the ground.
These three exercises should be used as a prehabilitative mini-program for back health.
If you would like to see the program, go to www.
stevekrebs.
blogspot.
com Implement this program immediately and say goodbye to back pain.
Due to sedentary lifestyles, and jobs that require sitting for the majority of the day are two of the main culprits.
Back pain occurs in many forms including, lower back, upper back, and sciatica.
Many people find temporary relief from their symptoms by taking pain medication, or pain "killers".
Many times back pain is due to inactivity, or living a sedentary lifestyle.
Basically, if you don't use it you lose it.
The muscles in the back will weaken over time if not used regularly.
The result of this will be muscle imbalances, which tend to lead to compensations.
When one muscle in the body weakens, another must take its place.
When this occurs, the body is not functioning properly.
This cycle usually ends in injury.
When the injury takes place, the muscles involved experience trauma.
Trauma to the muscle leads to micro- adhesions, also known as knots.
When these micro-adhesions are left untreated the muscles will start to spasm.
If any of these things occur you should seek the care of a licensed health professional.
The three core exercises in this article are "prehabilitation" exercises.
They are intended to be implemented to avoid the above mentioned injury cycle, and back pain.
The entire routine will take you less than 10 minutes.
Exercise #1 is called a floor prone cobra.
You will lie on the ground face down, arms by your side palms facing down, eyes down to the floor.
This movement is similar to a back extension.
In a controlled movement you will squeeze through your low back, and rear end to slowly lift your upper body about 3-5 inches off the ground.
While you elevate, your goal is to keep your posture aligned.
At the top of the movement you are to hold for a two count, then lower your upper body back to the starting position.
The Floor Prone Cobra can be done every other day for 3 sets of 15 reps.
Exercise #2 is called a Floor Bridge.
The starting position for the floor bridge is, lay on your back with both feet planted on the floor shoulder width apart.
Your arms will be positioned out the the sides with your palms facing the ceiling.
Pushing through your heels, and using your glute muscles, you will slowly raise your hips towards the ceiling.
At the top of the movement you will hold for a two count.
Then slowly lower your hips back to starting position.
The Floor Bridge can be done every other day for 3 sets of 15 reps.
Exercise #3 called the Plank.
The starting position for the plank is, arms shoulder width apart with your forearms based on the floor parallel to each other.
Your feet will be together.
In one motion you will lift your hips up, dispersing your total body weight between you forearms and toes.
The plank is a static hold, meaning you will hold the position for 20-30 seconds for 2-3 sets.
At the end of the alloted time, you will return to starting position by slowly lowering your hips to the ground.
These three exercises should be used as a prehabilitative mini-program for back health.
If you would like to see the program, go to www.
stevekrebs.
blogspot.
com Implement this program immediately and say goodbye to back pain.
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