"Oh My Aching Back"

Carrying too many presents, bending over to wrap them, toting the holiday tree and let’s not forget the hours of standing to shop, cook and wait in line.  Our lower backs take the brunt of all these activities and more.  During this exceptionally busy time it’s important to maintain the “health” of our backs and yes, ourselves.

Let’s talk first about stretches, then exercises.  Two of the most overused stretches when someone has lower back discomfort are the knees to chest and hamstring stretches.  While these stretches are important they are not the primary stretches I use with my back clients.  Why?  Because where you feel the discomfort may not be the problem area.  In fact, most clients who initially come to me with low back pain have tight (& weak) muscles in the front of the thigh, chest and abdominals.

*Remember to check with your physician if you have a medical reason for your back discomfort.

If you have not been diagnosed with a disc or spinal issue such as herniated disc, stenosis, etc., you can address muscle weaknesses and imbalances daily or several times per week in order to alleviate your lower back discomfort.

Try these exercises and stretches and let me know if they work for you:

1.  Stand tall with your feet shoulder width apart.  Raise your right arm and left knee toward the ceiling. Hold for one to two seconds and repeat 12-15 times.  Then repeat with your left arm and right knee.
2. Stand facing a wall/back of chair with your feet hip width apart.  Place your hands on the wall or chair back for support, raise your right knee to hip height and (gently) swing your right ankle side to side
3. On the floor, lie on your back with knees up and feet flat on the floor under knees and pointed straight ahead. Tighten your buttock muscles and “push” your hips to the ceiling 12-15 times.
4. 4.        Roll over to your stomach and place your forehead on the back of your right hand.  Extend your left arm directly above your head turning your thumb to the ceiling.   Tighten the muscles in the back of your left shoulder and buttocks.  Gently and slowly raise your left arm and right leg (remember to keep your arm and leg straight) slightly off the floor.  Do this 12 times.  Repeat with right arm and left leg.  You want to feel like the muscles in the back of your shoulders and buttocks are “lifting” the arm and leg.  Lifting too high will over extend the back muscles.

While these exercises and stretches will help with your back discomfort they do not replace any exercises you have been given by your physician, physical therapist or chiropractor. 

When I talk with my clients I look for other reasons for their lower back discomfort.  Musculoskeletal problems such as a shoulder, knee or foot injury affect how the muscle groups work together to provide movement and/or stabilization.  For example, if your shoulder has been injured the pain and/or injury may have “shut down” some of the muscles associated with the upper back and how it integrates with the lower back.

Have a question?  Want to find out what your posture says about you or what the best workout is for you?

Contact me through the Patch,

Marsha Mann, M.E.S., C.C.S.