Your back needs some payback

Ah, the spine. The complex and flexible epicenter by which our movements are made possible. Incredibly intricate and delicate at the same time.

Take care of your back and it’ll take care of you. Neglect it in the slightest and you may be paying a penalty in pain for a very long time.

One of the most common problems occurs when we overuse, strain or otherwise injure our lower backs.

The lower back supports our midsection and is the base for many of our movements. Through ergonomics in a previous job, I learned how to care for my back and avoid injury. Twisting while lifting objects is a big no-no. Bending at the waist to pick up heavy objects was no good either.

But even with such vigilance, lower backs are injured far too often, leading in shooting pain, regardless of what position we set our spine in. Trying to find comfort even while relaxing at home may prove impossible,

If you are suffering from lower back pain, there are options available to improve your quality of life.

A visit to your physician will set you on the right road to recovery.

And while there are a thousand gadgets out there that say they can do wonders for your back, you can do a few simple things at home to alleviate much of the pain and be on your to better health.

People who carry too much weight in their midsection are putting enormous stress on their lower backs. Any small strain or injury can lead to a very unbearable predicament.

The good news is there are exercises that, when done properly and regularly, will aid in recovery and a significant reduction in pain. And the best part? You can do these at home — won’t cost you a dime.

First off, the “bird dog” position works well in exercising your lower back and building dexterity. Done on the floor starting from a hands and knees position, stretch out one arm ahead of you and the opposite leg straight behind you. Hold this position for a 10-count, then switch to the other arm and leg. Work up to five sets, and soon you’ll be able to do 10 sets.

While you are on your hands and knees, you can do “cat camels.” Start with your back level, then arch it upward (camel) and hold, then push it downward past level and hold the “cat” position. Again 10-counts and work into sets.

Next, “wall sits” will support your spine while taking the pressure off and promoting the straight line posture. Find a wall in your home that you can slide down and make sure you have good floor support so you don’t slip and land on your butt. That would be bad. Once you are in the proper position — feet about a foot off the wall, back straight against the wall — start to slowly slide down, bending your knees as you go. Once you get to a position where your hips and knees are the same height off the ground, hold that angle for a 10-count. Then slowly slide back up and repeat. Work your way up to five sets and more.

Another good position lets you do two exercises back-to-back (no pun intended). First, while lying on your back, lift your arms and bend your elbows. Push up from your elbows so that your back is a few inches off the ground. Hold that position again for a 10-count.

Also while on your back, you can push your stomach region downward and hold. This also builds muscle and alleviates pressure on your spine.

Now that you’re on your back, stay there for bridges. Bring your legs up, bending at the knees. Now lift your butt so your torso is a straight line from your knees to your shoulders. Hold this position and drop your butt to rest in between 10-counts.

Surprisingly, sit-ups are not recommended for those with back pain. There is simply too much strain involved in the activity and the possibility of even more injury and strain.

While there are many other exercises out there, these will get you started and you can research for something else to try if these don’t prove effective.

Any stretching activity you can tolerate will also help in pain relief. Try a stretch or any of the exercises I mentioned and see how you feel the next morning. A slow, steady repetition of theses activities should drop your pain level in a week to 10 days, but don’t quit! If anything, make sure you are doing more reps as you are on the road to recovery!

Finally, walking in not only good aerobic exercise, it works wonders on back pain. It may feel a little tight as you begin, but stick with it. Soon you’ll be up to 15 minutes or more a day, and your back was made to perform this type of movement on a daily basis.

Good luck and keep moving!

- • •

Jerry Hitchcock can be reached at 664-8176, Ext. 2017, via email at jhitchcock@cdapress.com, or follow him on Twitter at HitchTheWriter.