Look at this article to understand your spine’s mechanism and functional abilities.

Outlined here are proven methods to integrate into your adult lifestyle for proactive spine care, preventing chronic issues that could require time-consuming and costly solutions later on. Spine hygiene entails simple exercises suitable for adults, regardless of activity level, ensuring optimal spine health.

This is the continuation of what I have spoken of in the first part of the article (refer link) to explain all the possibilities to deal with lower back issues.

1. Cat Cow Stretch: This is one of the most wonderful stretches that help strengthen and alleviate lower back muscles. Doing not more than 7-8 reps of it helps incredibly with the loosening of muscles.
   1. To begin with, sit in a stool, or armless chair (assuming you have issues with going on all fours on the ground.
   2. Cross the right leg over the left leg.
   3. Bring your left elbow, against the outside of your right knee, and then twist and stretch to the side.
   4. Hold for 10 seconds and repeat on the other side. You can perform it 3-5 times on each side, twice daily.
2. Walking: This low-impact aerobic exercise has helped many people strengthen and condition their lower back muscles. You cannot imagine how wonderfully walking can improve various facets of health, including your back. But the walks that you get in to do your everyday chores, errands, and work won’t be enough. You need to set a time for nonstop walking to reap the benefits, for at least 20–30 minutes daily. If walking sounds boring to you, listen to some music or your favorite podcast as this will help the time go a little faster when you’re walking.
3. Try to eliminate the stressors during daily activities: Even a small amount of stress over the intricate structure of your lower back can compile together and lead to degeneration of your spine and cause severe pain over time. Hence, you need to identify and acknowledge the activities that might cause even a little stress. Mentioned below are a few of such recommendations to deal with the same:
   • Using a vacuum cleaner: When using a vacuum cleaner, make sure to hold it in the front of the body with both hands and use small arm movements. Doing just the opposite of it, requires more twisting at the torso, further forcing your lower spine to take the force/ load.
   • Opening the door: Stand straight when opening the door with the doorknob right in front, and your body perpendicular to the door. Try to avoid twisting your trunk or standing sideways to open the door as it will injure your spinal ligaments.
   • Gardening or shoveling the snow: Keep your one arm rested on your thigh and bend at the knees slightly while shoveling or gardening. This technique will reduce the large arm movements and prolonged stooping, which tend to put a significant load on your back.
4. Rest your back after long hours of bending: Whenever we bend forward for a long time, especially doing full flexion tasks like weeding the garden, or as small as driving or being in the car, certain changes take place in your ligaments and discs. Such changes last for a few minutes, and during this time the stability of your spine is reduced. The joints also become stiff for some time. This puts your lower back at risk of sustaining a sudden injury after these tissues change if you mistakenly exert your lower back immediately afterward. This can be as simple as lifting a bag of soil after bending for weeding for a long time or trying to immediately get out of the car after being there for a long time. Hence, is the reason, it is always advisable to stand upright for a few minutes and allow the spinal tissues to re-shape and recover from that prolonged bending/ stooping position.

Safety Considerations for Lower Back Exercises

The exercises recommended above are designed to help relieve lower back pain, not cause it. Always be mindful of your movements and stop immediately if you experience any shooting pain. If you’re currently experiencing back pain, gradually work your way up once you are comfortable with primary movements.

Key Safety Tips:

1. Avoid Strain and Twisting: Try and avoid movements that involve straining or twisting your back, as these can worsen the condition.
2. Strengthen Abdominal and Back Muscles: Weak abdominal and back muscles can exacerbate lower back pain. Focus on strengthening these areas to provide better support.
3. Maintain Proper Posture: Always keep an eye on your posture to reduce stress on the back muscles. Good posture is crucial for preventing and alleviating back pain.
4. Engage the Body Correctly: When lifting, use your legs and keep your back straight. This will help distribute the load more evenly and prevent injury.

Remember, being smart and actively engaging your body during exercises can significantly reduce the risk of injury and improve your overall fitness.

BONUS TIP: Lower back pain is closely linked to your overall health. By enhancing your general health and physical fitness, you can also improve your lower back health. Follow these simple measures to prevent the development, chronicity, or flare-ups of lower back pain:

• Drink plenty of water
• Stay active
• Minimize alcohol intake
• Get quality sleep
• Avoid smoking or nicotine
• Follow an anti-inflammatory diet
• Manage stress with therapy or meditation

REFERENCES:

Jonathan, C., 2022. Proper Lifting Technique to Avoid Back Problems. [Online]. Available through: https://www.verywellhealth.com/how-to-lift-2548509.
McGill, S., 2007. Low Back Disorders. Evidence-based Prevention and Rehabilitation. Human Kinetics.
George, M., 2019. 7 Tips to Protect Your Lower Back. [Online]. Available through: https://www.spine-health.com/blog/7-tips-protect-your-lower-back

TAGS: BACK EXERCISES, BACK PAIN, LOWER BACK PAIN, SPINE HYGIENE, STUART MCGILL