back care awareness AWS
Back Care Awareness Week General activity levels are still on the decrease and this is contributing to the rise in chronic diseases such as obesity and diabetes, but also to an increase in musculoskeletal pain, injuries and disorders.
11th - 15th
January 2016
The rise in lower back pain has, by many people, been attributed to our ever more sedentary lifestyle. Exercise is commonly advised as one of the best ways to help prevent and manage most back pain. There are many exercises which can help alleviate back pain, some of which can be done at the gym and some at home or at work.
What can you do at the gym? • Core on the floor –A core class focused on improving postural, abdominal and lower back muscle strength.
• Swimming: Takes the strain off the entire body whilst working all of your major muscle groups
• Yoga or Pilates: Strengthens your core and your back muscles and promotes good posture
What about at home? SHOULDER BRIDGE * * * * *
Lie on your back with your knees bent Let your bottom tuck under and squeeze your tummy muscles Let your hips slow rise lifting vertebrae by vertebrae until shoulders, hips and knees are in a straight line. Hold for 5 -10 seconds and then lower hips to the floor Avoid arching your lower back as your hips move upwards and avoid overarching by tightening your stomach muscles prior and throughout the lift.
SINGLE AND DOUBLE KNEE TO CHEST STRETCH *
Start with the single knee to chest exercise, if you can do this without pain for several days in a row, you may be ready to try a double knee to chest stretch
*
Lie on your back with your knees bent and your feet flat on the floor.
*
Gently raise one bent knee up enough so you can grasp your lower leg with both hands. (Interlace your fingers just under the knee.) If you're doing the two-legged version, bring one leg up and then the other. This is safer than bringing them both up at the same time. Then interlace your fingers or clasp your wrists between the lower legs, just below the knees.
*
Gently pull your bent knee toward your trunk, using your hands.
*
Try to relax your legs, pelvis and lower back as much as possible. Hold for 5 -10 seconds, return your leg to the floor.
KNEE ROLL *
Lie on your back with your knees bent up and feet flat on the surface, your arms out to the side.
*
Breathe in while you drop both knees to the right side of your body. Keep your arms and shoulders on the ground.
*
Relax, breathing evenly, while you hold the stretch
*
Roll your knees over to your left side
Check out our top 5 Back Care tips
• Keep moving & exercise your back as much as possible: Gentle walking and stretching will prevent stiffness. Swimming and using an exercise bike can also help • Consider your work environment: Can you make changes to your work space to help manage the situation better? • Try sitting on a swiss ball instead of a chair: If it is the right size for you, it places your hips and knees at the right angle for a good sitting posture, plus you can use it for some great core exercises as well! • Stop smoking: Research shows that smoking can be associated with the development of lower back pain. • Being overweight puts extra pressure on your spine. Look at ways you can adjust your diet and add exercise into your daily life. Before embarking on any new exercise routines, please visit your doctor to ensure it is safe to do so. Always seek the advice of a health and fitness professional before trying any new exercises.
11th - 15th
January 2016
The rise in lower back pain has, by many people, been attributed to our ever more sedentary lifestyle. Exercise is commonly advised as one of the best ways to help prevent and manage most back pain. There are many exercises which can help alleviate back pain, some of which can be done at the gym and some at home or at work.
What can you do at the gym? • Core on the floor –A core class focused on improving postural, abdominal and lower back muscle strength.
• Swimming: Takes the strain off the entire body whilst working all of your major muscle groups
• Yoga or Pilates: Strengthens your core and your back muscles and promotes good posture
What about at home? SHOULDER BRIDGE * * * * *
Lie on your back with your knees bent Let your bottom tuck under and squeeze your tummy muscles Let your hips slow rise lifting vertebrae by vertebrae until shoulders, hips and knees are in a straight line. Hold for 5 -10 seconds and then lower hips to the floor Avoid arching your lower back as your hips move upwards and avoid overarching by tightening your stomach muscles prior and throughout the lift.
SINGLE AND DOUBLE KNEE TO CHEST STRETCH *
Start with the single knee to chest exercise, if you can do this without pain for several days in a row, you may be ready to try a double knee to chest stretch
*
Lie on your back with your knees bent and your feet flat on the floor.
*
Gently raise one bent knee up enough so you can grasp your lower leg with both hands. (Interlace your fingers just under the knee.) If you're doing the two-legged version, bring one leg up and then the other. This is safer than bringing them both up at the same time. Then interlace your fingers or clasp your wrists between the lower legs, just below the knees.
*
Gently pull your bent knee toward your trunk, using your hands.
*
Try to relax your legs, pelvis and lower back as much as possible. Hold for 5 -10 seconds, return your leg to the floor.
KNEE ROLL *
Lie on your back with your knees bent up and feet flat on the surface, your arms out to the side.
*
Breathe in while you drop both knees to the right side of your body. Keep your arms and shoulders on the ground.
*
Relax, breathing evenly, while you hold the stretch
*
Roll your knees over to your left side
Check out our top 5 Back Care tips
• Keep moving & exercise your back as much as possible: Gentle walking and stretching will prevent stiffness. Swimming and using an exercise bike can also help • Consider your work environment: Can you make changes to your work space to help manage the situation better? • Try sitting on a swiss ball instead of a chair: If it is the right size for you, it places your hips and knees at the right angle for a good sitting posture, plus you can use it for some great core exercises as well! • Stop smoking: Research shows that smoking can be associated with the development of lower back pain. • Being overweight puts extra pressure on your spine. Look at ways you can adjust your diet and add exercise into your daily life. Before embarking on any new exercise routines, please visit your doctor to ensure it is safe to do so. Always seek the advice of a health and fitness professional before trying any new exercises.
