Oh, My Aching Back! |
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After the common cold, back pain is the second leading cause of absenteeism from work, according to the American Academy of Orthopaedic Surgeons. For 85 percent of back pain sufferers, the primary site of pain is the lower back.
Since toned back and abdominal muscles hold the spine in proper alignment, low-back pain may signal that a person is out of shape or using his or her back incorrectly. Strengthening your lower back and abdominal muscles and learning to lift properly can do wonders.
Most back-strengthening exercises involve strengthening the muscles of the lower back, abdomen, buttocks and thighs. Here are a couple of simple exercises to try. Consult your doctor if pain persists.
Abdomen
Lie down with lower back pressed against floor and your knees bent. Cup your hands behind your ears, and use your abdominal muscles to lift your shoulders off the ground. Hold for a couple of seconds at the top of the lift and return slowly to touch the shoulder blades to the ground. Remember to breathe normally throughout this exercise, don't hold your breath for any period of time. Repeat without resting 10 times, and gradually increase the number of repetitions over time. Having stronger abdominal muscles can help relieve stress on the spine and back muscles.
Buttocks, thighs (quadriceps) and lower back
Lying on a mat or carpet with your lower back pressed against the floor, bend one knee and slowly raise the extended leg. Hold for a couple of seconds, and lower it again. Do six repetitions with each leg and increase the number as you become stronger.
| If you do any lifting, follow these simple lifting techniques, recommended by the American Academy of Orthapaedic Surgeons (AAOS): |
- Bend at the knees, keeping the torso aligned over the hips.
- Lift with your thighs, not your back.
- Avoid twisting. Point your toes in the direction in which you want to move, and pivot your body.
- Keep the object close to the body when lifting.
- Get help when moving an object that is heavy.
- Use the same method for lowering an object to the floor or table.
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| For more information, call the AAOS at (800) 824-BONES, or visit their Web site at www.aaos.org. |
This copyrighted article appeared in Impact: The Cooper Institute's Guidelines To Healthy Living, published by HealthInvest, Inc.
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