Sweetie, can you rub my back?

Low back pain is the curse of modern living.

With so many jobs that involve slumping in front of a computer, talking on the phone, or sitting for hours in traffic, it’s a wonder are backs feel good at all. And stay at home parents certainly know how many times a day they bend down and pick up heavy kids or toys from the floor. Joseph Pilates (the creator of the Pilates Method) once said “we are only as young as our spine.” The muscles that support the spine and low back need help to keep them young and supple. We have to address the varied reasons why we have chronic back pain, and pick the exercises that best support our specific problem. So don’t bug your partner, instead learn the exercises which can get rid of the pain, permanently!

Hamstrings

When we sit for hours at a time, our hamstrings get tight and pull on our low back muscles fatiguing them until they just give up. If your hamstrings are tight make sure to stretch them regularly. Try this exercise. Stand in front of your couch( or a low coffee table), and place one foot on top of the seat of the couch. Make sure your hips are even, and both facing front. Keeping your back straight, bend over your leg until you feel a stretch on the back of the leg. Hold this stretch for at least 10 seconds. Repeat 2-5 more times. Stretching works best if done consistently, so pick a time and place that works for you everyday.

Weak Abs

Almost everyone knows that low back pain can be caused by weak abdominal muscles. But not everyone knows that we have several layers of abdominal muscles, and that the ones we really need to strengthen are not the six pack layer (rectus abdominal muscle) but the transverse abdominal muscle. The key to using your transverse abdominal muscle, sometimes referred to as your internal girdle, is making sure your belly button is pulling in (towards your spine) throughout the whole movement. Try the Roll Down, start seated with your knees bent on front of you. Place your hands loosely behind your thighs, start rolling backwards, pressing your spine into the floor, one vertebra at a time. The key is to make sure your feet never leave the floor and to watch that the belly button is pulling inwards, not pushing out. Then walk back up the legs to the seated start position. Make sure the feet never leave the floor, if they start to come off the floor, you need to start walking back up the leg, you have gone far enough. Repeat 3-5 times. As you get stronger, start the exercise with the legs straight.

Backs

And of course we have to strengthen the back muscles. Swimming is my favorite exercise for the back. Here is a modified beginner version. Start lying face down on a mat. Stretch your arms out above your head, and separate your feet slightly. Keeping you belly button off the floor(remember that from above), and your tush tight, lift your right arm and left leg off the floor. Take the opposite arm and leg and press them down into the floor, trying to pull the belly button deeper into your abs. Switch the arm and leg and repeat. Do this whole set 5-10 times. As you get stronger, both arms and legs are lifted off the floor.

All these exercises are best supervised by a trained professional, who can design a workout for your specific needs, and who can make corrections to your form. Pivotal Motion Pilates offers private and group classes to the Tri-County communities.

by Erika Davis-Marsh

Nationally Certified Pilates Instructor

Owner of Pivotal Motion Pilates.