Sore lower back?

Many people have sore backs and for various reasons. Sometimes, like me, they fall off a cliff, get crushed by a tree, smacked by a backhoe bucket, or have a dirt bike attack them.  Those sorts of incidents cannot be directly addressed by the following exercise, however, a strong back will recover faster than a weak one.

One of the best ways to strengthen your back is to strengthen your abdominals.  You might think that a little odd but it does work. If your core is strong, your erectors (large vertical muscles on both sides of the spine) do not have to work so hard to keep you vertical thereby lessening the chances of inflammation and spasm in them.  This also falls under the ‘opposing muscle groups’ which is a specific type of training.

There is still a lot of ‘old school’ thought about the proper way to do a sit up and work your abs.  Scared you, didn’t I?  The word sit up instills fear in almost everyone.  Lucky you, we’re not doing sit ups – today.

Matt – you get the day off here.  We don’t want to aggravate that ol' sciatic again!  The modified version might be ok for you but, please … as always, listen to your body.  If anyone else has a history of low back pain, be very careful trying this and be sure you do the modified version only.

Today, we are going to work on something referred to as ‘the plank’.  Not as in 'walk the plank' ... although after a few repeats you may prefer that. Try the modified version first if you are relatively inactive.  John, I would think, from the sound of your comments on my blogs, that you can jump right in on this one!  WARNING TO JOHN – it would be wise not to ‘show off’ here as you will be very sore the next day.

April – this is an ideal exercise that will initiate conversation in lineups, especially if you wear a tummy-revealing stretchy top baring your ripped abs (not too ripped which is not at all feminine … just enough for a hint of ripped; oh, and not too revealing as that puts you into a different category altogether for conversation).  You’ll have to check with Jennifer to see if this outfit is acceptable for the small closet … I’m betting you can have one as it doesn’t really require much space.

Also, this is perfect for Scott and Steve when they are traveling as you need absolutely (teeheehee on the ‘abs’ there) no fitness equipment.

“Enough with the warm up” you say, “get on with it Sue”.  All right; all right!  Sheesh.

You will need a clear area on the floor as long and wide as you are; preferably padded (like a carpet or throw rug … if you have a yoga or exercise mat = perfect).

MODIFIED version:

• Get yourself down to floor level on your hands and knees.
• Bend your knees so that your feet are elevated between 45 and 90 degrees (preferably closer to 90)
• Arms about 1-1/2 shoulder width apart; it should be comfortable (move them until you find your easiest placement)
• Suck in your hanging tummy – yep, I know you forgot about it and just let it sag.  Keep your tummy sucked in during the entire holding time. There is a tendency here to hold your breath.  Be aware of that.
• Keeping your knees where they are; drop half way down to the floor by lowering your arms only.
• Look at the floor (do not stretch your neck and look up and around you)
• HOLD
• That’s it.
• Just hold and breathe normally.
• Hold as long as you can – we’re hoping for 30 seconds or more here.
• Return to starting position
• Repeat three times.
• Your goal is to do one ‘set’ (3 repeats) twice a day – morning and evening would work well.

NORMAL version:

• Get yourself down to floor level on your hands and knees.
• Arms about 1-1/2 shoulder width apart; it should be comfortable (move them until you find your easiest placement); knees about 1 foot apart.
• Straighten your knees (but don’t lock them) and raise your body up on your toes (or the balls of your feet if you are flexible)
• Suck in your hanging tummy – yep, I know you forgot about it and just let it sag.  Keep your tummy sucked in during the entire holding time. There is a tendency here to hold your breath.  Be aware of that.
• Keeping your knees where they are; drop half way down to the floor by lowering your arms only.
• Look at the floor (do not stretch your neck and look up and around you)
• HOLD
• That’s it.
• Just hold and breathe normally.
• Hold as long as you can – we’re hoping for 30 seconds or more here.
• Return to starting position
• Repeat three times.
• Your goal is to do one ‘set’ (3 repeats) twice a day – morning and evening would work well.

ADVANCED versions:

If both of these are just too easy for you -- congratulations!  Try one of these versions...

• Same as ‘normal’ above but incorporate one of the following:
• Lengthen the timeframe in the hold position; go closer to the floor; put your arms further apart or closer together; use fingertips only, not hands; use thumb and first two fingers only; use first two knuckles only. Yes, I have even more advanced techniques.  Let me know when you’re ready for them!

REMEMBER – if, at any time, you experience pain (especially a sharp pain) STOP IMMEDIATELY.  Do not do this exercise again without direct supervision from a qualified professional.

Tomorrow we’ll look at ‘lower back pain’ from a totally different perspective and it involves no physical exercise whatsoever.  Until then …

Yours in health,

Sue Crutcher, certified personal trainer; life empowerment mentor; success coach