Does the person on the right look like you?
If so, I bet you struggle from back and/or knee pain on a regular basis. I can also guarantee that you appear to carry more fat in your stomach than you actually do. This is a problem that is extremely prominent in our society.
In simple terms, this comes from a tight back and loose abs (tight hips in the front and loose butt also). Can all back pain be cured? Probably not. But can all back pain be greatly diminished (and in some cases cured)? Absolutely.
By following these simple steps below and making small adjustments to your everyday activities, you can greatly improve your quality of life.
Step one is improving the quality of your back muscles. This can be accomplished in many different ways. The best way for MOST people to accomplish this is to perform a couple of low intensity back stretches followed by some select few yoga poses.
The reason we do the yoga poses is so our spine and hips are put into positions that mimic everyday movement (albeit to the extreme).
The stretch pictured below is my favorite, and I have given it to several friends and family members for low back and sciatic problems.
Simply sit in a chair and put one foot on the opposite knee. Lean forward toward the foot that is on top of the knee. Hold for several seconds and repeat a couple of times. Do it every day!
A Google search for “yoga poses for back pain” will bring up an ample supply of poses. Below are my favorites. Don’t mind the weird names; just go with it.
Step two is to strengthen your core. This doesn’t mean strengthening the “six pack abs” (rectus abdominis) only. This means strengthening the deep abdominals (transverse), internal and external obliques, rectus abdominis and your spinal erectors (yes, your back is part of your core!).
The real question is, how do we do this? And the answer is NOT weighted crunches!
- Stomach vacuums. The golden-era bodybuilders were great at these, not so much the new-era…
Observe Arnold’s perfect vacuum execution.
The easiest way to perform these is by getting on your hands and knees, slightly rounding your back like a cat. Blow all of your air out, then go through the action of “pulling” your bellybutton to your spine. Hold this position until you need to take a breath in. Rest for several breaths, then repeat. Do these for a couple sets every day and you will be well on your way to a stronger and naturally slimmer core.
- Planks. Most everyone knows what a plank is, but only a fraction of them know how to properly execute one. It’s more than simply propping yourself up off the ground.
- Traditional Planks. This exercise is performed by supporting your body on your elbows and toes and pulling your stomach in by rotating the hips under (like a doge tucking its tail). Try to flex your entire body (especially the bellybutton-to-spine movement. Hold for 10-15 seconds and repeat about 5 times. Perform this exercise about every other day. **Note that his butt is tucked and his body is very close to being as straight as a “plank”. That’s the goal.
The image below is what you will see most of the time. The spine is wavy, the stomach is sagging down, and the butt is way up in the air. Do NOT do this!
- The Modified Plank. If you don’t have the strength to perform a regular plank, or it is difficult to get down on the floor, following these exercises will be good stepping stones. All rules apply to these modifications. You can also do the “straight arm” plank on a chair or table as well.
These movements are only the beginning. Having a fully strong, fully capable and complete body takes time and patience to cultivate. A healthy and strong core is the first and most important piece to the puzzle.
the pocket health nut 