EXECUTIVE FITNESS

A Private Training Studio

A frequent source of back pain is muscle strain and the spasms that ensue. When your muscles gets strained, they can go into spasm, which causes intense back pain. While strains are the most simple culprit in back pain, there are many more: arthritis, sciatica (a pinched nerve), osteoporosis, herniated disc, and others.

Prevention Pays Off

As with so many maladies, prevention is always the easiest approach! Here are ways to help:

• If you're overweight, keep up your regular fitness routine. Fewer pounds means less strain on your back muscles.
• Focus on building your overall body strength. At times, your back may pick up the slack from other muscles that aren't doing their jobs: your leg muscles, arm muscles, or especially your abs. Weak abs can let your spine sway backwards, pulling lower back muscles.
• Build your back muscles, too. If you are under treatment for back injuries, consult your medical professional to determine what exercise is safe and effective for you.
• Stretch before you move. Even if you're in great shape, you need to stretch all your muscle groups before you work them. Quick back movements and "cold" muscles are a poor combination! Take the time to stretch slowly and gradually—forward, backwards, and to each side after a light warm-up.
• Check your body mechanics. If you do any weight lifting—or just ordinary and carrying—bend your knees first, and lift using leg power. Keep your back straight. If the load is too heavy, get help. If you have to move a heavy load, always choose pushing over pulling.
• Practice good posture. This is important when you're standing, sitting, or working out. Your back should be straight, shoulders back, abs and buttock muscles tight. This provides balance to your spine.