yamaonna

“When it comes to bad backs, a few of the major issues are flexibility, or lack of flexibility, lack of strength, and also poor posture. So with those three things together, if we can work on those it really does help to create strength and prevent back injury.

Exercise one: abdominal bridge
Draw the navel tightly in towards the spine like you’ve got somebody pulling a string up — make sure you keep your spine straight. An incorrect way of doing this would cause a sag in the back which is going to put a lot of unnecessary pressure on the back muscles.

Exercise two: squats
Bend from the knees and sit your bottom out, as if you’re sitting on a seat. Your back is very straight. An incorrect way of doing this would be the hips rolling forward and all the weight shifts into the knees which puts a lot of pressure on the knee joint as well as through the lower back.

Exercise three: back extension
Lift a little with your upper body, lifting your chest and your arms off the floor and feeling these muscles contract into your lower back, these are all the erector muscles that align your spine.

Like most things in life, when it comes to your back, the fitter you are, the better you’ll be. A bad back is no longer a sentence to bed rest — moderate exercise is the key to recovery, but remember, if you are feeling pain always see a medical professional before starting a fitness regime.