Back pain is among the most common chronic conditions in Canada. 4 out of 5 adults will experience at least one episode of back pain at some time in their lives, although occurrences are most often between the ages of 30 and 50. Back problems appear with equal frequency in men and women. Back pain is generally mechanical in nature, or a result of a trauma. For example car accidents, sporting events, gardening, sitting too long and improper lifting.
BACK PAIN ……What is BACK pain ?
Back pain can occur at any point of the spine, and is characterized by a range of symptoms including pain, muscle tension or stiffness, weakness in the legs or feet, and a possible tingling or burning sensation, often traveling down the legs (sciatica). It is often caused by stresses on the muscles and ligaments that support the spine. Thus, the most common site affected is the lower back because it bears the most weight and physical stress.
Back pain is among the most common chronic conditions in Canada. 4 out of 5 adults will experience at least one episode of back pain at some time in their lives, although occurrences are most often between the ages of 30 and 50. Back problems appear with equal frequency in men and women. Back pain is generally mechanical in nature, or a result of a trauma. For example car accidents, sporting events, gardening, sitting too long and improper lifting.
BACK TO BASICS
BACK PAIN ……What is BACK pain ?
Back pain can occur at any point of the spine, and is characterized by a range of symptoms including pain, muscle tension or stiffness, weakness in the legs or feet, and a possible tingling or burning sensation, often traveling down the legs (sciatica). It is often caused by stresses on the muscles and ligaments that support the spine. Thus, the most common site affected is the lower back because it bears the most weight and physical stress.
The cause of back pain, however, is not always apparent in fact, in approximately
85% to
90% of individuals with back pain, no specific cause can be identified.
Contributing factors include poor muscle tone, especially in the back and
abdominal muscles; sedentary lifestyle; obesity; smoking; poor posture;
and in particular, improper heavy lifting.
Back pain can interfere with our social lives and activities . A big cause of concern is that the activity will increase the pain or cause further injury. Stiffness and tension are also commonly experienced. While there can be considerable variation in the underlying causes of both back (i.e., bio-mechanical, degenerative disc disease, etc.), the ultimate consequences for functional health are similar , therefore, BACK PAIN considerably impacts the activities of daily living, regardless of its actual cause.
SOLUTION :
CORE PERFORMANCE : THE ULTIMATE BACK HEALTH SOLUTION
Treatment is aimed at alleviating pain and restoring proper function and strength to the back. Bed rest for the first one or two days will reduce the symptoms, and applying heat or ice to the affected area will improve blood flow, reducing inflammation. Resuming normal activities as soon as possible is regarded as the best way to cope with the pain as it will prevent stiffness and keep the back flexible and strong BUT this is no guarantee the the root problem is addressed.
CORE PERFORMANCE : THE ULTIMATE BACK HEALTH SOLUTION What are your core muscles?
Your “core” is a word that is used a lot these days without really any understanding of the muscles involved and how to use them. Today I want to explain which muscles make up your core, where in the body they are found and how they are, or rather should, be used.
When most people talk about the core they are mainly referring to the stomach muscles which although not wrong does not give the complete picture.
only building your abs but not the entire core.
equipment out there that help to strengthen your stomach muscles and as part of their
For example there are many pieces of
advertising they will talk about “building a stronger core.” This is partly true, but basically this is
The Importance of a Strong Core
When we talk about the core we are grouping different muscles together and it is these muscles that make a strong connection between our lower and upper body, the “core”. Having a strong core will make our bodies more resilient to the external forces that are applied to our bodies daily. For example even pushing open or pulling open a door requires some core strength otherwise as our hand met with the door our upper body will collapse. We should think of the core as a unit working together to assist us our daily physical activities (lifting a bag of groceries, moving furniture, gardening or evening lifting up baby). Without good core strength we leave ourselves open to serious injury leaving our spines unprotected.
Which muscles make up the core? Stomach:
1.
Transverse abdominals(lower abs/belly) : These are the deepest of the stomach muscles
and are also considered as the most important for a strong core. They act like a big weight lifter’s belt that ultimately does the same job. They will help with flexing and twisting at the waist and they protect our organs, but their main job is to create a strong core link between upper and lower body (Marked in red on the first diagram).
2. Obliques(love handles) : These muscles are positioned slightly to the sides of our waists and link all the way up to the rib cage. There are 4 in total, 2 each side and are made up of internal and external obliques. They will help with the core and movements involving twisting and tilting at the waist (Marked in purple in the second diagram).
3. Rectus Abdominus : The 6 pack: which sits on top of the other stomach muscles and down
the centre from the rib cage to the pubis bone. Its main job is to keep the pelvis in line which in turn protects the spine, although many men will tell you that its main job is to attract the ladies (Marked in red in the second diagram).
Back:
4. Erector Spinae: These are in fact very small muscles that run up your whole spine on both sides. Whilst your body has full control of them they do do their job automatically, after all you don’t have to remind your upper body to stay upward when you are standing. These muscles tend to be very tight and weak outside of the normal range. That is why, if you have a weak core, it is these muscles that tend to take the brunt of it. Obviously their main job is to keep you upright but they also help with the twisting and bending of your trunk.
Hips:
5. Ilio-psoas: Also known as your hip flexor muscles. These are situated at the top front of your legs and help raise the upper leg upwards.
They join in the top of the thigh and travel through your pelvis and onto your lower spine. These muscles are notorious for being short because of the amount of sitting we tend to do and as they join into the lower spine they can be a direct cause of lower back pain.
6. Glutius Maximus(BUM): Your bum muscles basically and one of the biggest muscles in your body. It plays a major part in moving the legs during running, walking etc and is very important for good posture, which in turn is essential for a strong core.
7
. Glutius Medius and Minimus: Well it’s starting to sound like a Roman gathering but these are
actually 2 more muscles found in your bum underneath your bum. They are much smaller and
again seem to be generally weak in most people. In my opinion these muscles are loosely core
related. However if they are not functioning correctly they can create a weakness in the core,
especially through sideways movement of the upper body.
Legs:
8. Hamstrings: These are definitely not considered part of the core muscles, however you really should consider them a member as one of their smaller roles is to aid the movement of our torsos backwards. Whilst it doesn’t have a major role and is often overlooked, it should be added
because of the affect it has on the core when it is tight. The tighter your hamstrings the bigger the negative influence on your core strength. A very important muscle to stretch.
More than just brute strength:
You may be able to tell that there is more to a strong core than just strength. Well you are right, as there is no point in having the strength if your body can’t access it. We call this “muscle function” and it is built up of strength, suppleness and the ability to access this as and when the body needs it within a fraction of a second. The only way to achieve this is to build up the strength of the muscles previously mentioned, stretch them all as regularly as you can and then practise these basic core exercises.
What are these core exercises?
Core exercises don’t involve just building up the strength in your core muscles, they are more specific than that. The exercises that train your core directly nearly always result in a force acting against your upper or lower body making them want to go their separate ways. A good example of a core exercise are the hip twists ( when you twist your legs to one side it wants to pull your body up and arch your back). By training your core muscles you are able to perform this exercise without your upper body leaving the ground. There are a lot of core exercises available and variety is the key as your core should be trained from all directions as we live in a 3D world. Mix them up and don’t stay with the same routine for longer than 4 weeks.
What is it for?
As you can probably guess this exercise works on your stomach muscles, but which ones? It works on your erector spinae muscles (the small muscles either side of your spine) which are used for rotation. It also works on your transverse abdominal (the belt-like stomach muscle that lies underneath all other stomach muscles ) but we have added this to the ab section because it is primarily a great exercise for your oblique stomach muscles (they are on your sides and help with twisting and sideways bending).
Remember though, this exercise and any other stomach exercise will not necessarily make your stomach flat by itself. If you have excess body fat you need to combine your stomach exercises with a good all over body workout and back it up with a good whole food diet.
These 2 basic exercises are as follows:
The Plank:
The plank exercise ranked number 10 in the American Council of Exercise study and is a great way to build endurance in both the abs and back, as well as the stabilizer muscles. This move is also great for building strength for push-up, an exercise that requires quite a bit of core strength.
Here is a quick demonstration of push-up………
How to:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in
the air or sagging in the middle…..(aka Tepee butt)
5. Hold for 60 seconds, lower and repeat for 3-5 reps.
What are core exercises?
Core exercises don’t involve just building up the strength in your core muscles, they are more specific than that. The exercises that train your core directly nearly always result in a force acting against your upper or lower body making them want to go their separate ways. A good example of a core exercise are the hip rotations.|These can be demonstrated as follows :
http://www.youtube.com/watch?v=wqzrb67Dwf8&feature=player_detailpage
When you twist your legs to one side it wants to pull your body up and arch your back. By training your core muscles you are able to perform this exercise without your upper body leaving the ground. There are hundreds of core exercises out there and variety is the key as your core should be trained from all directions as we live in a 3D world. Mix them up and don’t stay with the same routine for longer than 4 weeks. The awesome thing about core exercises they can be made more challenging as as you become more proficient .
Core exercises: 8 reasons to strengthen
your core muscles
1. Core exercises improve your balance and stability
Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.
2. Core exercises don’t require specialized equipment
Any exercise that uses the trunk of your body without support counts as a core exercise. Abdominal crunches are a classic core exercise. Try lying on your back and placing your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles, then raise your head and shoulders off the floor. Classic push-ups count, too. You can also do push-ups on your knees or standing up against a wall.
3. Core exercises can help tone your abs
Want more defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.
● 4. Strong core muscles make it easier to do most physical activities
Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.
● 5. You can take it slow
You don’t have to dedicate hours a day to core exercises. Instead, concentrate on doing each exercise with correct technique and proper form. Gradually build up to 10 to 15 repetitions of each exercise. Also remember to take a break when you need one. If you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to give your
muscles time to recover.
● 6. You can do core exercises at home
Remember, you don’t have to trek to the gym to do core exercises. Try them on the floor at home while you’re watching your favorite shows. You can even do core exercises with a fitness ball. To do abdominal crunches with a fitness ball, for example, sit on the ball with your feet resting on the floor, about hip-width apart. Cross your arms on your chest, tighten your abdominal muscles and lean back until your abdominal muscles kick in. Hold for three deep breaths, then return to the starting position and repeat.
●
● 7. Core exercises can help you reach your fitness goals
Aerobic exercise and muscular fitness are the primary elements of most fitness programs — and stretching counts, too. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well. Whether you’re a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals. We at Alldunamis can help you reach these goals…….
● 8. Core exercises can help improve your back health and mobilty
On the bright side, you can do core exercises to prevent or lessen some back pain episodes. These can be done as mentioned before at home .Learning how to engage your core will insure proper body mechanics which will by default help with your mobilty, posture and overall functional strength .
CONCLUSION:
A strong core will bring you Back to Basics :
BODY :
YOUR PHYSICAL STRUCTURE INCLUDING YOUR TRUNK,TORSO WORKING IN
HARMONY TO IMPROVE MOBILITY AND QUALITY OF LIFE .
APPLICATION :
PUTTING TO USE THE INFORMATION PROVIDED FOR ITS INTENDED PURPOSE
SKILL
APPLYING THE KNOWLEDGE THROUGH PRACTICE TO IMPROVE AND BECOME BETTER
NOT JUST THE EXERCISES BUT YOUR WAY OF LIFE
INTENSITY
AS YOU BECOME BETTER AT YOUR EXERCISES YOU SHOULD CONTINUOUSLY THRIVE
TO IMPROVE BY CHALLENGING YOURSELF
CONSISTENCY
MAKE EXERCISE A REGULAR HABIT (inquire about our weight loss &maintenance programs )
SUCCESS…….DO ALL OF THE ABOVE
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