Back Exercises: Do They Really Help?
But is this the best approach? Could performing these movements improve your condition or slow down real long-term recovery? If the diagnosis for your back pain has identified muscle strain or posture as the cause it is likely poor movement habits play a big part in your condition. If this is the case it is possible you may be using the same poor habits for you exercise program. Even if you perform them as instructed. it's difficult to know if you're using the right muscles and timing. The theory behind the exercise method is based on muscle weakness and poor coordination. But why do we develop these problems initially? And does the exercise change how you use your muscles during your daily activities or sport? My approach looks a little deeper into the cause. If you have developed a weakness why has this happened. Are you using the right muscles when sitting, standing and moving? How you move is based on your body concept. This can be wrong. Try my body awareness test and check your knowledge. If the picture you hold of your body is inaccurate, so is your movement, including whilst your are doing back exercises. This has to change before any real improvement in your condition can happen. How poor body concept can lead to back pain. My programs are based on the principle of re-education and use the world-renowned system The Alexander Technique to achieve this. In place of performing back exercises my procedures involve gentle movements based on everyday activities. You are encouraged to focus on how you move with particular emphasis placed on incorrect preparations you may make to do these. For example, it is common to tighten the neck or lift the shoulders before getting up from a chair, move your arm or even use a mouse. Try it now. Go to move your mouse. Have you lifted you shoulder slightly or was it already held? If these actions are present in simple movements, what happens in more demanding activities such as your back exercises, sport or delivering that important presentation? Give Your Back A BreakHere is an extremely useful activity requiring only a little space and time. Lie on your back on a firm surface, head supported by a small pile of books with the knees up – see photograph below.About twenty minutes each day is recommended. The purpose of the books is to keep the spine in its natural alignment so the neck is not pulled back by the head resting on the floor. To determine the height of the books stand with your shoulder blades touching a wall with your head resting on top of your spine. Get someone to measure the gap between the base of the skull and the wall – this is the depth of books you will require.
For the first few minutes just spend time to be aware of the floor and where you are making contact with it – the back of the head, shoulder blades, elbows, pelvis and the feet (specifically think of letting the heels drop to the floor). Allow yourself to be supported by the floor but do not try to push yourself into it. Be aware of the space between your torso and the arms and allow your ribs to flow into this area – do not attempt to make this happen as this will lead to inappropriate muscular effort -see breathe easy . Because you are lying down you will not need large amounts of oxygen. Try to keep your awareness on yourself lying on the floor and just letting the air flow in and out of your nose. In the horizontal position the weight of your skull is no longer resting on the spine so the intervertebral disks will start to thicken and the spine will lengthen. Think of releasing any tension in the muscles of the torso and allow the spine lengthen, this will ‘push’ the head away from the body and the knees toward the ceiling. Always check that you are not unnecessarily holding any tension in your body and allow the floor to support you. By releasing the habitual patterns in this position, gravity will re-align your body and remove the strains and twists the day has put there. Now let one leg slide across the floor and rest the weight of the leg on the heel, calf and back of the thigh. Be aware of the hip, knee and ankle joints and the three parts of the leg. When you return the leg to the starting position try not to tighten the stomach but think of the knee going up and the heel coming back toward the base of your pelvis. Do try to spend twenty minutes a day in this position as it has many benefits. So an alternative to back exercises is to look in detail at how you move and use your muscles whilst doing your everyday activities. Our programs can take you through step by step processes to improve your movement and ultimately your back. Then perhaps one day you will not need to spend all that time on your back exercises and go and have fun instead! Sample one of my progams for free as an alternative to back exercises You will not find any back exercises in my programs. This is because I believe they will not change your habitual patterns that may be contributing to your pain. My approach is to re-educate your body through mindful activities using everyday movements to improve coordination and self-awareness. They are different to the conventional approach, that is why I will let you try before you buy. Download a free sample and get started today on resolving your back problem. Improve your posture without exercise Again no back exercises here! This easy to follow program will show you how to use your body as nature intended to reduce the all too common stresses and strains. Try another procedure for back pain The squat is an excellent activity for re-educating your body about levers and balance. A good squat will strength your back muscles and improve coordination. It's a great alternative to conventional back exercises that can be used throughout your day. Recommended further readingThe Alexander Technique: A Skill for Lifeby Pedro de Alcantara An excellent introduction to this fascinating subject. The book looks at how you may be making life harder than it should be and the implications on your body. Many everyday practical applications to improve how you use your body and reduce stress. Teach yourself Alexander Technique by Richard Craze Whilst a book cannot be a substitute for a teacher this best seller has many procedures for you to improve your body use. No need for back exercises when you can learn to move efficiently as nature intended.  US visitors can order from the Amazon.com.
UK visitors can order from Amazon links below
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