Back Strengthening Tips
By Jennifer Peterson/Massage Therapist
| Back problems are the most common physical complaints among American adults today. People who are active with sports or do a lot of physical labor develop good muscle tone in their backs and legs. People who sit most of the day lose that muscle tone, and their backs are the first place to show it. |  |
Most of our back troubles happen because of bad habits, generally developed over a long period of time; Poor posture; over extension in work or play; sitting incorrectly at the desk or the steering wheel; pushing, pulling, and lifting things carelessly. Sometimes the effects are immediate, but in many cases back problems develop over time. |
| Here are some sure fire tips that will direct you
back to health: THESE ARE TIPS FOR BACK PAIN AND IN NO-WAY SHOULD COUNT AS A SUBSTITUTE TO SEE A PHYSICIAN! |
||
| Swedish massage: Helps to relieve tired , sore muscles, improves
circulation, and basically helps you deal with the pain in a very relaxing way! Chiropractic: Relief of back problems is the chiropractic stock in trade! Traditional chiropractic therapy relies on spinal manipulation to correct subluxations, or misaligned vertebrae. By helping restore motion to poorly functioning vertebrae, chiropractic therapy diminishes the accompanying pain and muscle spasm. Strong stomach muscles are vital to defeating back pain because they give the spine support and help the back muscles handle physical strain. Physical therapist Marilyn L. Miller, of Neskowin, Oregon, has developed these stomach-strengthening techniques that are especially good for back pain sufferers. |
||
PROPER SIT-UPS FOR PAIN-FREE BACKS! THE CURL-BACK: Sit on the floor with your knees bent, back rounded, and arms out front, Bend your head forward and contemplate your navel and your heels on the floor. Breathe out to contract your adominals as your back touches the floor slowly, one vertebrae at a time. Stretch your arms behind you as you hit the floor and unbend your head. Take a deep breath. Aim for a smooth, 5 second motion.  THE CURL-UP: This is the rverse of the Curl-Back. Lie flat, with your head. Suck in your abdominals, exhale and let your arms lead you smoothly forward until you are curled, with your arms forward and your eyes on your navel. When you can curl up without having your feet fly, you're ready to combine both curls into one motion. Breathe out as you curl back, take a breath, then breathe out again as you curl up. When it becomes easy, place your hands over your chest to give you more of a challenge and more of a reward. |
||
Call your Doctor if:
|
||
