Healthy U

Back Pain is No Joke

A sore back can keep you from doing every day activities like picking something off the floor, bending to put shoes on, or getting off a chair. Some lower back pain needs medical attention; please don’t hesitate to see your doctor! But some lower back pain can be avoided with a few adjustments to how you lift things.

We’ve all been told to lift with our legs, not our back. This isn’t an anatomy class, but this is what the muscles in your back look like. These little guys are meant to hold you upright and maintain posture, as well as to help your head, neck and trunk move in all directions.

Your body has bigger more powerful muscles made to handle lots of lifting – your quads and hamstrings! You use these muscles every day to walk, run, bend, go upstairs/downstairs, and of course lifting. This may or may not be your only cause for lower back pain, but it will really help to use the bigger muscles in your legs instead of the little ones in your back. Who knew! – LIFT WITH YOUR LEGS!!

You can help keep these muscles ready for action by doing squats and lunges, among other exercises such as Bird Dog. Follow the instructions below for Bird Dog and Cat/Cow Stretch to give your back a good stretch and get rid of some of that lower back pain.

Bird Dog:

• Begin on your hands and knees in a tabletop position.
• Extend one arm straight out in front of you while simultaneously extending the opposite leg straight back.
• Keep your hips level and your core engaged to prevent tilting.
• Hold for a few seconds, then return to the starting position and switch sides.
• Aim for 2 to 3 sets of 10 to 12 repetitions on each side. 

Cat-Cow Stretch:

• Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips.
• Inhale as you arch your back and lift your chest towards the ceiling (Cow Pose).
• Exhale as you round your spine and tuck your chin towards your chest (Cat Pose).
• Flow between these two poses, moving with your breath, for 8 to 10 repetitions.

For help getting started and other physical activity and fitness support for RV living go to healthyrving.com. eBooks and freebies available at our Healthy U Bookstore. @HealthyRving