A strong back imbues one with grace and power, but weakened back muscles may eventually lead to an agonizing flare up of lower-back pain. Keep in mind that you are the master of your own body. Then, take a look at these tips for injury-proofing one of your most important physical assets.
The muscles in your back, sides and front are referred to collectively as your core. When these muscles are well developed in a balanced way, they provided adequate support for the spine. Many of these core muscles are comprised of large, flat sheets of tissue, as opposed to the thicker, lumpier tissue that form the biceps and quadriceps.
Different body tissues require different exercise routines. Some think doing a lot of crunches is the only exercise needed to work these core muscles, but that’s a common misconception. Other important core muscles should also be worked, especially those involved in supporting the spinal column.
For example, the spinal erectors both support and cushion the spine, yet many people do not sufficiently exercise these muscles. In fact, those muscles provide important support to both sides of the spine. In the lumbar region of the lower spine, well-exercised spinal erectors actually may form an appealing muscular bulge.
To strengthen these muscles, bend at the hip, and lean your upper body perpendicular to the floor. Then return to a standing position. Keep your back absolutely flat while performing this exercise. Do not curve the spine. Those who are reasonably fit may perform “Good Mornings.” This exercise routine is so named, because the person holds a weighted bar across the back of the neck, or dumbbells across the front of the shoulders, while moving the torso up and down.
Another oft-neglected core-muscle group is the obliques, composed of four flat sheets of muscle on either side of the core: The externals, which are just under the skin, and the internals, which lie deeper inside the body, under the surface obliques. Work these muscles by holding a weight to your shoulder, while, at the same time, rotating your torso from one side to the other.
Most people who work out regularly neglect the spinal erectors and obliques. Working both areas provides the best prevention against back pain. Be good to your back, and it will take care of you.