Save your back

August 4th, 2008 at 02:52pm Mike DeDoncker

Swinging golf clubs, leaning halfway off the ladder to reach as far as possible while painting the house, lifting packed suitcases into the car — no wonder your back gets sore in summer.

Having a strong core — rectus abdominis, transverse abdominis, the obliques, and erector spinae to name the main muscles — can help with prevention, but the experts at WebMD estimate that back pain is going to affect 80 percent of Americans at some point in their lives.

Here are a couple of stretches to help you avoid feeling like you need a week in traction:

Hip rotations – Lie face up with shoulders flat on the floor and arms stretched out to the sides so hands are at shoulder height. Knees are flexed with feet flat on the floor. Lean both knees to the right as far as possible without lifting the shoulders or glutes off the floor and hold for 20 to 30 seconds, return knees to starting position and then lean both knees to the left and hold for 20 to 30 seconds. That’s one repetition. Work up to performing three sets of 10 repetitions. You can  increase the intensity by lifting both feet off the floor and even more by lying with legs straight with feet pointed toward ceiling. 

Cat/cow — Kneel on hands and knees with abs flexed, hips lowered and upper back arched as if you were an angry cat. Hold for 20 to 30 seconds. Then let your head come up as you let your lower back sag and your hips raise. Hold for 20 to 30 seconds. Remember to breathe deeply and slowly during each position. Repeat each position three times.

One more thing. You’re less likely to overstress your back if you remember to lift with correct form.

Get up close to the object to be lifted and squat down with your back straight, grasp the object and stand straight up. If feasible, consciously keep your head up so you do the lifting using primarily your glutes and quadriceps.

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