Nattaproblem

Living a healthy, balanced existence shouldn’t be a problem in today’s global economy.  Technology ameliorates our lives tremendously, making everything easily accessible with a mere click or a tap.  However, if this 1st world lifestyle is so “modern” and “advanced,” why are ailments such as back pain still among the top 3 complaints heard by most doctors?  What’s holding us back (see what I did there)?  The quick and simple answer is: lack of use.  The same principle that insures mental health and retention also applies to your musculature, your bone health and your overall body.

People wake up at varying hours throughout the day to go to work.  The standard is 9-5.  With children, and a family it becomes immensely challenging to pay close attention to the requirements that feed into our body’s long-term health.  Efficiency and time management with work often times accelerates productivity and leads to a promotion.  Analogously, promoting your back’s health means giving it the attention it needs at least every other day.  What kind of attention?  I have broken it down into 3 essential categories for the busy bee in today’s frenetic world.  Core exercises, balance and stabilization exercises, and stretching.  Let’s take a look at each of them:

1.) Core strengthening exercises.  The most common image people see when they think of the term “core” is: sit-ups.  Core strength however refers to the muscle fibers, and tendons that line your spinal column.  These muscles literally hold you up during the day, and keep you balanced during every movement you make at work, in the kitchen or typing in front of your computer.  They run deep within the surface of our transverse abdominal.  Rather than concerning yourself with 6 pack abs (which can be an added bonus to these exercises), one should instead turn their attention to strengthening their inner core.  A strong and supported spine = a pain free back = less medical expenses = less injuries everywhere else in your body.  For quality core exercises please refer to my video which explains how I was able to heal a broken Lumbar-4 vertebrae (true fracture) that my doctor previously said, “wasn’t going to heal.”  She put it in that year’s Sports Medicine Journal as a medical miracle.  The link is below:

2.) Balance and stabilization exercises.  There are 3 main types of exercises. Stabilization, Strength endurance, and Power.  For all intensive purposes, our primary concern is “stabilization.”  That means our lumbar (lower) back will remain strong and “stable” throughout our lives should we adhere to these exercises and perform them at least 3 to 4 times each week.  Granted, it’s not easy at first.  However you will climb up the strength scale and see a difference once you add 10 to 20 seconds each week to the “Dead Bug.” (Please see video starting at 5:45 time).  Other beneficial stabilization exercises involve an exercise ball (also in video), daily leg raises from a seated position in the office and core contractions while running.  There are numerous ways to be creative and fit.

3.) Stretching.  This is overlooked by all the “buff studs” in the crowd.  The following stretches are crucial towards maintaining symmetry within your spinal column, and in turn symmetry throughout your daily leg and arm movements:

*Staggered lunge: keeping your back leg straight, stagger your legs in a lunge position.  Bend the front knee and straighten the back knee. This stretches your psoas, hip flexors and your primary adductor muscles of the inner thigh. Keeping these sections limber and flexible is key for maintaining a healthy range of motion for your lumbar region.

*Beauty Queen stretch.  Equally important is your abductor muscles, such as your glutes, tensor fasciae, iliacus, and outer hip muslces that allow your legs to compensate for the weight load your lower back carries throughout the day.

*Child’s pose stretch.  For your lumbar area, and inner multifidus (aka the inner muscle strands that weave in and out of your lumbar vertabrae, holding each bone together in a braid-like pattern).

Some are blessed with great genes.  Others have to work a little harder.  Just remember, hard work beats talent when talent doesn’t work hard.  Yes, that also goes for your back health!

Unfortunately, the majority of gym rats focus purely on size and strength.  True strength comes in all shapes and sizes and when it comes to actual core fitness, looks are quite deceiving.  Depending on someone’s metabolic rate and their genetics, lower back problems may or may not be an issue.  Genetic predispositions may increase one’s risk for lower back injury (me, for example).  The general population (80%, according to the NIH) suffers from lower back pain once they hit the age of 40.  This program, along with others will aid in long-term mobility and limit the number of doctor visits you will have to make because of your lower back.  Keep it cool, keep it fit. It’s “Nattaproblem” when you’re knowledgeable.