There is no question about
it – a healthy back will make you feel
better, and will enable you to move with ease. The condition of
your back muscles will determine the degree of mobility you will
possess, and will affect how your back effectively supports your
body.
Get in shape!
Yes, that’s right, get in shape!
Being fit would relate to having a body in good condition – and most
likely a healthier back at that.
Be in the best condition you can be –
not only will you look good and feel good – your body will become
stronger, flexible and much stronger to keep up with the demanding
activities you may have. A healthy back will mean one will be able
to function effectively in carrying out the normal activities in his
or her life.
Back Basics
Do you notice the “S” curve
of your back? This is formed by the 3
natural curves of the spine:
Cervical spine or the neck
portion – the upper portion
Thoracic spine or the trunk
region – the middle part
Lumbar spine or the lower back
area – the lower portion
Each division has its own set of
muscles and bones. Each work together to support your body’s weight
and protecting the spinal cord or nerve roots housed inside the
vertebrae.
These 3 parts of the spine should
ideally be in their normal alignment to create a balanced position –
enabling them to carry the body’s weight evenly, thereby lessening
the chances of back injury.
The Back Muscles
Have you seen a body builder
with bulging muscles? Noticed how his back muscles show off its form
and definition?
A group of muscles known as the
erector spinae form on the sides of the spine. Some of the
commonly known back muscles are:
Trapezius muscle
– The muscle fibers here originate at the base of the skull and
down to the cervical and thoracic vertebrae.
Levator scapulae muscle
– This is a smaller muscle that lies beneath the trapezius.
Latissimus dorsi muscle
– This is the body’s largest muscle and its fibers originate
along the vertebrae of the lower half of the spine.
Other back muscles include the
teres major, teres minor, infraspinatus, and the
rhomboid. Suffice it to say, our body has many back muscles
– others are obvious, while other muscles only become obvious when
properly developed and defined - through a specific exercise
program.
Exercise Preparation
Medical Clearance
- Before undergoing any exercise regimen, be sure to have your
self checked by your physician to see whether you are fit for
such a program. Have your self cleared for this, and take note
on specific precautions offered by your doctor – and always keep
these in mind when you plan on the specific exercise program you
will adhere to.
Consultation with a
professional trainer or a physical therapist
– Ask a professional fitness expert, to come up with an exercise
program appropriate for your case. Talk to him and discuss in
detail your needs and physical limitations, with due reference
to your doctor’s advice when you asked for a medical clearance.
Getting the proper gear
– Have the appropriate clothes for your use when you do your
exercise. Buy the shoes that will provide you with the right
comfort and protection of your feet.
Commit to the program
- At the very start, condition your
mind on sticking with the exercise program you have. Always
remember the reasons why you are doing this, and look forward to
reaping the benefits a regular exercise will give.
Back Exercises and More
I.) Warm Up
– The First Step
Before one performs the exercises,
one needs to warm up first so that the muscles will be prepared and
conditioned to take on the movements that will require them to work
harder.
II.) Exercise Proper
Safety precaution:
In any exercise, make sure you are employing the right techniques in
the execution of your exercises. Always ask the help of a
professional or a qualified person to guide you on how to correctly
proceed with each exercise.
Stretching Exercises
Basic Stretching
– This involves simple stretching of the different parts of
the body as the back, shoulders, arms, legs, etc - to help
promote flexibility.
Below are some of the basic
stretches:
Flexion stretch
– This is made whether in a standing or sitting
position, by moving your chin gently towards the chest –
until one feels a stretch at the back of the neck.
Lateral Flexion
– This is done by gently
bending the neck to one side until one feels the stretch
on the other side.
Back Flexion
Stretch – This is done while
lying on your back. Pulling your knees towards your
chest area, and at the same time bringing the head
forward until a nice stretch is felt on the back.
Other stretches
– Hip and hamstring stretches
will also provide one with a good level of flexibility.
Yoga
– This makes use of poses or postures combined with proper
breathing techniques and will help strengthen one’s mind and
body.
Below are some poses in yoga
for back relief:
Downward Facing
Dog – This strengthens the
upper arms and back, and is known to improve upper back
posture.
Abdominal Twist
– This promotes flexibility in
the middle portion of the back and lower rib cage. This
is a very good stress reliever as well.
Energy Freeing
Pose – This pose can relieve
pain brought about by misalignment in the lower back.
Stick Pose
– This is known to strengthen
the muscles supporting the spine – or the stick
as it may be called. It tones the hips, abdominals and
the back muscles.
Aerobic Exercises
This type of exercise is also known
as cardiovascular exercise and it involves a moderate intensity
workout that increases demand of oxygen by the lungs.
Having this on your regimen will give
you muscle endurance on your legs and will help give you the general
body conditioning aspired upon.
Such exercises include:
Brisk Walking
Swimming
Stationary Biking
Jogging
Resistance Training for the
Back Muscles
This employs the use of weights in
performing a specific exercise. Usually done in a gym, these
exercises are done in sets with specific repetitions. With this
type of exercise, one needs to start slow and start light.
Increasing the intensity should be safely done by increasing the
number of repetitions, instead of increasing the weight.
Lat Pulldowns
Pull Ups
Bent over Lateral Raise
Bent over Barbell Row
Basic Body Exercises for
General Conditioning
These are common exercises that
involve major muscle groups of the body. Hitting or targeting these
areas, along with the back muscles during your exercise will make
one, more fit and on a better level of conditioning all throughout
the body.
Push up
Squat
Abdominal Exercises
Exercise Balls
This has also been known as Swiss
ball or physio ball exercises, and offers treatment to one’s low
back pains. It also helps in preventing further and new injuries by
strengthening the muscles of the back.
The core body muscles that provide
stability to the spine are targeted. Attaining balance on these
balls during such exercise will not only make your back stronger but
your abdominal muscles as well.
Exercises include:
Ball balance
Back extension
Hip extension
Ab roll
Note:
Be careful though on the type of exercise balls you are using. Make
sure this are of good quality and are safe to use during your
exercise.
Water Therapy Exercises
This is also known as hydrotherapy or
pool therapy, and makes use of water-based exercises in treating
back pain. This exercise will help strengthen the muscles and
promotes a well-conditioned back at that.
While this is applicable to most
patients, it is especially fit for those with decreased bone
density, those under intense pain and those in situations where land
based therapies are nearly impossible due to their more critical
cases.
Tai-chi
This is a form of exercise that was
brought by the Chinese. This is usually practiced as a healing
exercise – and correspondingly, it provides relief for back pains as
well.
With its swift and smooth continuous
movement, and a relaxed mind and body while performing it, will
promote coordination, balance and stamina - too name just a few
health benefits it offers.
III.) Cool Down
– The Last Step
In the end of the exercise program,
one must also cool down the muscles to bring it back gradually to
normal levels. The cooling down process, like the warm up process,
will help prevent injury on the muscles.
Exercise - Your Edge
Sticking to a regular exercise
routine, will make your body strong and durable. With the general
level of condition your are in, so will the other parts of your body
be. Your back in particular will be flexible and will have the
endurance necessary to be able to function well according to one’s
normal activities, and may be able to respond well to higher demands
that it will be presented with .
The Right Exercise Combination
With the perfect combination of
exercises – and not only concentrating on the back muscles alone,
but on the other major muscles of the body as well – will give you a
body, which will function in its optimum level.
Always remember to consider an
exercise program, that targets all the major muscle groups like the
chest, back, and legs. As the body is only as strong as its
weakest link – having an exercise regimen that provides for a
general body conditioning will promote strength, flexibility,
balance and stability for your whole body – and of course, for your
precious back for that matter.
