DEFINE: spine
Our goal at DEFINE is to help each individual achieve optimal health. We believe optimal health is achieving balance of strength and length on both a physical and mental level. Each Tuesday we will be focusing on the physical elements of balance. We will be giving you an exercise tip for various parts of the body. So, we thought it would be appropriate to have the first tip focus on “The Spine”
The spinal system is one of the most important systems in our body. It has a large impact on the way the rest of our body functions. Therefore, it is extremely important to strengthen all the muscles around the spine in order to keep your body healthy. Strengthening the abdominal and trunk muscles, and the core of your body, is one of the first steps towards improving the health of your spine. You can think of the “health” of your spine by thinking of your posture. Poor posture is common for many people. Lifestyles that spend a lot of time seated and in front of computers typically place a tremendous strain on the lower back and discs. By training your abdominal muscles to encourage a proper upright posture, back pain can be reduced to a significant degree.
Some of the most transforming exercises for the abdominals, and consequently some of the best exercises to improve the health of your spine, are abdominal exercises that stabilize the spine. For example, “the plank”.
The plank can be done on your forearms or with straight arms. Start by lying on your stomach, with your feet hips distance apart. If you are doing the plank on your forearms, try to keep your forearms completely parallel (like train tracks). Now flex your feet so your toes are braced against the floor and your heels are pointing toward the ceiling. Lift your torso and legs off the floor so you’re supporting your weight with only your forearms and toes. Try to keep your tailbone slightly tucked to prevent your back from arching. If you notice that you are starting to feel any pain in the lower back or you are getting tired, you can place your knees on the floor for support. Try to hold for 60 seconds and remember to keep drawing your belly button in.
The plank will help you build strength in your abdominal wall as well as your back muscles. This strengthening of the abdominals and back while stabilizing the spine is a great first step towards creating a longer and healthy spine.
3 Responses to “DEFINE: spine”
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What a fine article. Thanks a lot! This is very current information. I think I will share it on Facebook. Again thanks for all the detail.
I am a normal mid 40-ties working mom from Southeast Chicago, and my sport hobby is running. Therefore, I have to deal with lower back pain oftentimes. After I did run my last marathon I had to make a break. It was hurting terribly. In the meantime I have thankfully made a return to running, because I followed the advice I found here: Get Back Pain Relief Now and Lose The Back Pain (Get Your Free Pain Relief Guide!)
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Many thanks again and keep up your genuine work and much success!
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Thanks so much for your comments! We will definitely check out the book you are referring to!
Indeed, this is similar to many other chiro situations. Thanks for sharing.