Low Back Basics

austin Fit magazine

Why do you suppose that we speak of the most important people or systems as the "backbones" of our communities and organizations? Simply put, they are the most important. In your body the erector spinae (low back muscles) are what make the "backbone" what it is. They are involved in every activity whether lying down, sitting or in action. They support every exercise you will ever do.

The erectors and abdominals are cocontractors and provide opposing movements at the spine. They offer a platform of stability to the core of the body during any exercise requiring neutral alignment. The erectors also perform spinal extension, hyperextension and rotation. The erectors and abdominals are to the body what a frame and slab are to your house. Without them in top condition your 'house' is nothing more than a stack of cards. (This is a hint; do your low back exercises.)

If you are one of the nearly 80 percent of adults who experience low back pain you understand the importance of maintaining the condition of the spinal muscles. In order to reduce low back pain or the likelihood of it1 it is important to have both strength and length (flexibility) in the many muscles that attach to the spine and pelvis. Strength in all of the abdominal muscles and the erectors will develop the appropriate conditioning while flexibility in the hip flexors, hip extensors and hamstrings will improve the necessary elasticity. Increases in body weight of any kind around the midriff are also common precursors to back pain.  The following exercise will strengthen the erectors and can be done safely and effectively with proper supervision or guidance. Yet, it is no panacea to all back problems. Spinal injuries or disease such as degenerative disk disease, spinal stenosis, herniated or bulging disks or other traumatic or degenerative problems may limit one's ability to safely perform this or other exercises. (Hint No.2: see your doctor first.)

Author's choice: spinal extension on stability ball:

(This exercise should be held for two - three seconds, with three sets of 12 - 15 reps performed.) Lie face down, prone over ball with feet shoulder width apart, heels above toes, knees bent slightly, pelvis on top of the ball, arms to your side lightly hugging ball and head and neck in neutral position. While exhaling, flex torso forward around the ball. (The ball does not move at all.) Then inhale extending away from the floor and the ball until reaching a neutral spinal position (as if you are standing in good posture with natural spinal curves). Foot position affects stability and arm position varies resistance.  The description above provides moderate stability and resistance and should be added to your regular fitness routine and performed as frequently as are your regular abdominal exercises.

Tony Kelly is an owner of Ironsmith Inc. - The Fitness Doctors and is available for training and consultation. To contact him, call 454-4766 or visit FitnessDoctors.com.

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Ironsmith - The Fitness Doctors
1701 West 35th Street
Austin, Texas 78703
512.454.4766
E - mail: info@fitnessdoctors.com