Do you want to keep your back young and flexible? Are you just beginning
to feel the effects of aging in your back? Everyone can have a healthier
back. Here are just a few simple easy to do ideas that anyone can do.
Keep your back springy and vibrant and help prevent degeneration.
1. Practice Good Posture. You remember
what your Grandmother told you about posture? Head up, chin in, shoulders
square, chest out, sit up straight...the list goes on. Well she wasn't
lying. To often we find ourselves with rounded shoulders and our head
forward of the mid-line of the body. Here's a simple practice to help
you with your posture. Imagine yourself being pulled up by a point at
the top, center of your head. Allow yourself to be suspended by that
imaginary point.
2. Stretch That Back. Did you ever watch
your cat or dog when they woke up from a nap? What did they do? They
stretched before getting up. This is a great thing to help your back
stay healthy. A little stretch before getting out of bed in the morning
is like a wake-up call to the muscles of the low back. A gentle knee-to-chest
stretch is a nice way to awaken you sleepy muscles. Pull your knee to
your chest alternating legs. Just a few for each leg then maybe both
together. Another healthful stretch is the spinal twist. Lie on your
back in a "T," legs together and arms straight out at your
shoulders. Cross your right knee over the left side of your body, keeping
your hips on top of each other. If it's comfortable, look over your
right shoulder. Switch sides and repeat.
3. Exercise to Develop Core Strength. Our
Core is the deep muscle of the abs and back. Why is this important?
Because these are the muscles that stabilize the spine. You use them
when you get the groceries out of the trunk, when you pick up your toddler,
or to simply balance yourself. They work in conjunction with each other
during just about every movement you make. Exercises such as crunches
and back extensions help tone these muscles. Exercise or stability balls,
balance boards and medicine balls all can be used in a your core strengthening
routine.
4. Use Good Body Mechanics. What am I talking
about? Lifting and carrying. You know that you are supposed to lift
wit your legs, but what exactly does that mean? Let's say you have to
lift that box of books off of the floor. Face the box straight on, feet
shoulder width apart. Squat to the item to be lifted. Pick it up
and hold it close to your body. Now use the strength of your legs to
do the real lifting--just stand up. It helps to see it as a process
of steps. Square to the item, squat, grab, stand. Never twist while
lifting. And simply reverse the process to place the item on the floor.
5. Put Your Pants on Sitting Down. I know
it sounds strange but hear me out. Most of us perform the hop-around-on-one-leg
thing when getting dressed. You know, one leg is caught in the pants
as you struggle to maintain your balance. All while bent at the waist.
This places you at risk of injury. Well there is a better way. Sit down.
That's right sit down. Place your legs in the pants; pull the waistband
of the pants over past your knee and then just stand up. It may be a
bit awkward at first but it will save your back.
6. Breathe. Did you know that deep purposeful
breathing is like a massage for your insides? When you fully engage
the diaphragm in your breathing, your organs and deep muscles get stretched
and slightly moved around. This mini internal massage increases circulation
and brings fresh oxygen to the tissues of the torso. Take a few moments
to observe your breathing. Extend your belly and fill that space with
your breath. Now exhale fully. Do this for several minutes and you feel
the difference.
7. Keep Active. Remember how much you played
as a child. Well don't forget to "play" on a regular basis.
Staying active keeps you active. A body in motion tends to stay in motion.
Whether its walks in the park with your dog, an organized sport, or
even playing in the sprinkler with your kids you need to remain active.
You don't have to use all of these techniques every day even though that
would be ideal. It's okay. Just use them.
Tim Sleppy, LMT, is co-founder of ProMotion Therapy, a massage therapy
provider, and believes in educating others to care for themselves. http://www.promotiontherapy.com/
