ENHANCE NEWSLETTER
November 2008
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Ouch...my lower back hurts!
Lower back pain is common in adults. In fact, backaches are the second most common reason people visit the doctor. There are several ways people develop lower back pain. Two reasons are: 1) “if you don’t use it, you loose it!” and 2) “it’s all in the hips.”
If you don’t use it, you loose it!
The human body is not made for today's society. Our bodies were meant to travel place to place, hunt and gather, and most of all, live an active lifestyle. Our bodies were not meant to sit around typing on a computer, sitting down in business meetings for long periods of time, or sitting in rush hour traffic.
So what is happening to our bodies? During long periods of sitting our bodies tend to hunch or slouch over the desk, which is causing stress within the upper back by rotating the shoulders forward. When sitting with bad posture, the abdominal muscles tend to relax which then doesn’t give any support to the lower trunk area. No support equals lower back tightness and discomfort.
Try to correct your posture often by:
- Sitting up straight with the shoulders back and abs tight.
- Occasionally stand up and move around for a couple of minutes
- From time to time try to take your belly button and squeeze it into you spine (suck the belly in) and hold for 20 seconds, then relax and repeat for about 10 reps.
It’s all in the hips!
When we are lifting objects, heavy or light, we need to stop bending over the body. I see it all the time in the gym. Someone just got done practicing good form while exercising then puts the weight away by dropping the head and shoulders down in front without bending the knees and rounding the back. I also see a lot of people picking up heavy objects and lifting them up without bending the knees. Live an active lifestyle properly and use your body properly as well. Lift with your butt and keep your shoulders back. Practice makes perfect, unless you practice the wrong technique. If you need to lift an object, start by bending the knees and dropping the butt behind while keeping the back flat not rounded. When we lift up squeeze the abs to keep good trunk stability. At the same time, squeeze and drive up with the glutes to get you standing upright. If we don't squeeze the glutes while trying to stand up, the shoulders will drop forward and the lower back will bend which will put a lot of stress on the lower back. Lift smart by lifting with correct form!
A strong and flexible core is the key to a healthy back.
When we hear “core” and talk about having a strong core, we need to talk about balance. Balance your core workouts. Just doing sit-ups will not give you a strong core. The core includes:
- The abdominal muscles
- Erector muscles of the lower back
- Hip Flexors & Extensors
- Hip Abductors & Adductors
The core moves the body back and forth, (bends) side to side, and gives us rotation. So when picking exercises to strengthen the core, try to pick exercises that will get you moving in all planes of direction.
Here is a sample exercise plan to help execute a strong & flexible core to help prevent lower back pain:
In all of these exercises it is important to:
1.Keep the abdominals tight through the full range of motion;2.Take the belly button and squeeze it in towards the spine; and3.Breathe!Try to perform two to three sets with 10 to 15 reps for each exercise.
Exercises:
5.Hip Extension on Stability Balla.Lay down with the stomach on top of the ball and hands on the floorb.Start with the toes touching the floor and the legs straightc.Slowly lift the legs off the floor and straight up as high as you cand.Try to keep the feet together Primary Muscles Used; Gluteus Group and Erector Spinae 6.Knee Rolling (windshield wipers)a.Lie down with the back flat on the floorb.Hands to the side with the palms facing the ceiling c.Legs off the ground at 90 degrees d.Move side to side without lifting the shoulders off the ground Progression: Straighten out the legs Primary Muscles Used: Quadratus Lumbordum, psoas major, iliacus, rotatores, intertransversarii, rectus abdominis, internal/external obliques7.Fire Hydrant w/extensiona.Begin with knees and hands on the floor b.Keep the arms straight c.Lift leg to the side then kick to the sided.kick the leg back in then lower the leg back down and repeat Primary Muscles Used: Hamstrings, Gluteus Medius, Gluteus Maximus, Tensor Fascia Latae8.Cobra w/holda.Lie facedown on the floorb.Hands close together with palms down underneath the chestc.Slowly lift up with the hips staying on the floord.Contract glutes to keep hips e.Keep the head and chest of the floor while maintaining posture Primary Muscles stretched: Rectus abdominis, internal/external obliques, rotatores, quadratus lumborum, psoas major, iliacus, intertransversarii
For more exercises pertaining to preventing lower back pain and increasing strength & flexibility in the lower back, contact Mike from Enhance Personal Training & Athletic Performance, Inc.
It is best to consult your primary physician first before starting any exercise routine or diet.
Please continue to share your ideas for newsletter topics or send us any questions you may have.
Email Address:Question or comments: Enhance News!
FITNESS CRUISE
Bring your swimsuits, sun block, and…your workout gear!
Join the Enhance crew for a 7 day fitness cruise on Liberty of the Seas, Royal Caribbean!
Enjoy the usual luxuries of a cruise vacation with planned fitness classes, excursions and personal training sessions. Each traveler will have a fitness and wellness program tailored to their goals which they will work on during the trip and learn the tools to continue when they return home. Enhance vacations are great for families as kids can engage in fun classes lead by a board certified physical education teacher while their parents train.
For more information contact:
Mike Padua from Enhance: mike@enhancept.com or 312.401.1169
Laura Lukasik from Viking Travel: llukasik@vikingtvl.com or 630.321.1664
Liz Wolak from Viking Travel: lwolak@vikingtvl.com or 630.321.1664
Online Exercise Database
Coming Soon!!! www.Advancedpe.net Coming Soon!!!
Enhance Personal Training & Athletic Performance will soon be offering custom online fitness and nutrition programming. Soon you will be able to search a database filled with over 800 exercises to custom fit your exercise routine. Nutritional grading, put your nutrition where your mouth is! You will also be graded on the value of your diet plan. I hope you all get A's!
More information to come in our future newsletters!
Contact Mike at Enhance Personal Training & Athletic Performance, Inc.
to start achieving your fitness goals!
Enhance works with clients to establish and accomplish fitness goals on all levels, from weight loss to athletic performance. General goals include losing body fat, increasing lean muscle mass, increasing range of motion, decreasing muscle fatigue, and weight management. All training is custom fit to the client and their specific goals.
Start your fitness program and start seeing results!
Personal Trainer: Mike Padua mike@enhancept.com 312.401.1169
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