Healthy Back
Simple Techniques for a Pain-Free Back
By Olivia H. Miller
with Beverly Biondi, Licensed Physical Therapist
Its nearly as prevalent as the common cold, weighing in as the second most frequent reason for visits to the doctor. It accounts for percent of absenteeism, and it is estimated that in industrialized countries a whopping percent of the population will suffer from it at some point. Yes, were talking about the modern aching back.
More than million people in the United States alone suffer from back pain, collectively spending around $50 million a year in search of relief. Lower-back pain is the most prevalent cause of disability for people under the age of
Thats a lot of money, a lot of missed days at work, and a lot of people in pain. Back problems may be acute (lasting approximately six to eight weeks), recurrent (repeated episodes of acute symptoms), or chronic (lasting more than three months). The causes of back pain are many, ranging from injury, trauma, illness, degenerative disorders, and conditions such as arthritis and spinal deformities to muscular tension, strain, poor posture, insufficient rest, lack of exercise, ergonomic problems, nutritional deficiencies, and emotional stress.
Preventing Back Problems
For the most part, Healthy Back focuses on the prevention and reduction of back pain that is caused by lifestyle issues: too much sitting in the car, at the computer, on the couch; not enough or improper exercise; incorrect movement; poor postural habits; and, for many of us, those frequent companions named stress and anxiety. One of the most effective ways to counteract these contributors to poor back health is to follow a regular program of proper exercise, stretching, and relaxation.
If you happen to be someone who doesnt have back issues, congratulations! The exercises and tips in Healthy Back will help you remain a member of the 20th-percentile club by keeping your back strong and flexible. If youve had back problems in the past and/or are dealing with them now, please consult a physician or physical therapist before using the book. We cannot stress enough the importance of knowing the underlying condition(s) and what exercises may or may not be suitable for you.
Using This Book
Healthy Back contains activities (6 warm-ups and exercises) and three meditations chosen specifically to help you maintain a healthy back and spine and to prevent back injury and pain.
The activities feature easy-to-read, bulleted instructions explaining how to do the exercise safely, correctly, and effectively, along with a list of benefits associated with that exercise and a special tip, called Back Talk. Each activity also includes clear and simple drawings that illustrate how to perform each exercise correctly. The three meditations are designed to help reduce stress, let go of tension, and lighten the emotional and mental loads we often take on in our lives.
Healthy Back includes exercises done from seated, kneeling, standing, prone (on the stomach), and supine (on the back) positions. Collectively, this group of exercises will help your body and mind in many ways: stretching the spine, improving posture and alignment, increasing flexibility, strengthening and toning the core and supporting muscles, relieving back strain and pain, loosening areas of tightness, decreasing stress and tension, and promoting relaxation.
Begin with a few warm-ups to prepare your body and limber up your back. You may wish to develop an exercise routine by going through the b00k and choosing several exercises from each section. Or you might prefer to follow one of the recommended sequences listed at the end of this section.
To paraphrase an old saying: Youre only as young as your spine is strong and flexible. Use Healthy Back on a regular basis and never again say, Oh, my aching back!
Cautions
Healthy Back is not intended as a substitute for a certified instructor, trainer, physical therapist, or exercise class. If you havent exercised before, are pregnant or elderly, have a chronic condition, or have back or neck problems, please consult a medical practitioner before you begin. Dont do any exercise that causes undue pain, shortness of breath, or dizziness. Not all exercises are suitable for everyone. Your physical condition and health are important factors in determining which exercises and advice may be appropriate for you. This or any other exercise program may result in injury. The author, consultant, illustrator, and publisher of this book disclaim any liability from any injury that may result from the use, proper or improper, of any exercise or advice contained in this deck. Please consult your professional health care provider for information and advice on the suitability of your exercise program.
OLIVIA H. MILLER specializes in writing about alternative ways to maintain physical, emotional, and spiritual health. She is the author of Yoga, Yoga II, Stretch, Prenatal Yoga, Chakra, Fitness Ball, and Essential Yoga, all published by Chronicle Books. She lives on Cape Cod.
BEVERLY physical therapist, travels both nationally and internationally to teach back-care conferences to medical professionals. She owns and runs a busy physical therapy practice on Cape Cod.
Recommended Sequences
Relaxation
(5) Knee-to-Chest/Two-Knees-to-Chest Stretch
(7) Healthy Sitting
(28) Childs Pose
(39) Pelvic Tilt or (17) Standing Pelvic Tilt
(46) Spinal Twist
Any meditation
Stretching/Flexibility
(3) Shrugs, Circles, and Twists
(9) Cat and Dog Stretch
(10) Side-to-Side Stretch
(11) Thoracic Rotation
(13) Kneeling Lunge
(19) Squat
(25) Towel Stretch
(20) Quadriceps or (21) Calf or (22) Soleus Stretches
(40) Adductor Stretch
(44) Gluteal Stretch or (45) Hamstring Stretch
Overall Strengthening
(12) Balance Stretch
(15) Triangle
(18) Wall Slides
(23) Rear-Leg Raises
(26) Opposite Arm and Leg Raise
(27) Superman or (31) Plank with Bent Arms or (32) Plank with Straight Arms
(33) Sideways Plank
(41) Bridging or (42) Bridging with Knees Together and Apart or (43) One-Legged Bridge
Abdominal Strengthening
(34) Transverse Abdominus Bracing
(35) Abdominal Bracing with Arms Overhead
(36) Partial Sit-Ups
(37) Oblique Partial Sit-Ups
(38) Leg (47) Trunk Rotations
For Improving Posture
(2) Chin Tuck
(4) Shoulder-Blade Squeeze
(8) Slouch Stretch with Overcorrect
(14) Postural Alignment
(24) Corner Stretch
(33) Sideways Plank
(49) Healthy Spine Meditation
Too Much Sitting
(1) Neck Rotations and Rolls
(6) Barrel Movement
(25) Towel Stretch
(20) Quadriceps Stretch
(45) Hamstring Stretch
(50) Walking Meditation
Table of Contents
Warm-Ups (6)
(1) Neck Rotations and Rollsincrease flexibility; relieve tension
(2) Chin Tuckstretches the neck; improves posture
(3) Shrugs, Circles, and Twistsimprove flexibility; strengthen the upper back
(4) Shoulder-Blade Squeezeimproves posture; releases tension
(5) Knee-to-Chest/Two-Knees-to-Chest Stretchstretches lower back; improves flexibility
(6) Barrel Movementincreases flexibility; relaxes the body
