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Core Muscles Effect Posture
By Linda Geyer
We spend most of our lives doing three things: sitting, standing or sleeping which involves three different postures, 1) on our feet 2) on our butts 3) lying down. Many new clients over 40 years old complain of lower back pain and weak back muscles. In their health history questionnaire, I will ask if they sit or stand at work most of the day. Their response is mixed between sitting and standing.
While lower back pain may be caused by an injury, it is usually aggravated by sitting, standing or sleeping. Poor posture, muscle imbalance and weak abdominal muscles contribute to back pain. Tight hamstrings and quadriceps (leg muscles), and lack of flexibility can add to lower back pain. Exercise to strengthen the core muscles (abs and lower back) and a good stretching routine can help eliminate back pain. Being consciously awareness of your posture and making necessary corrections when you notice it's not good also helps.
Sitting: Did you know sitting increases the pressure on the lower back by two times your body weight? When fatigue sets in, more pressure is added as the body naturally tends to round or, hunch forward. Relieve this stress by taking standing breaks or if you are at home lie down and stretch. Concentrate on keeping your shoulders back and your abdominal muscles tightened. The abs provides 50% of the support for your lower back, so allow these muscles to assist in the sitting positions.
Standing: Did you know shifting weight from leg to leg while standing creates an uneven bending of the spine and loads the joints of the spine? Always try to keep equal balance between your feet. By keeping your shoulders back, feet apart and pressing forward with an arch in your back you can achieve that balance. If you are holding groceries, a heavy bag, or a baby and you find the only way you can support the weight is on your hip, make sure you don't push out your stomach to compensate for the added weight. This will lead to an arched small of the back and a strain on your lower back. A cushioned sole shoe should be worn and will help absorb the shock of walking on hard surfaces or standing on hard surfaces for long periods of time.
Sleeping: Did you know that sleeping on your stomach causes low back joints to jam together and can cause back pain? A great sleeping position is to sleep with your spine horizontal to the mattress. You can achieve this position by sleeping on your back with your knees at a slight bend or by sleeping on your side with pillows supporting your body in that position. Besides sleeping positions, flipping your mattress biannually will help deter back pain and discomfort.
The Abs and Back: As I stated earlier, the abs support 50% of your lower back. Strong abdominal muscles will assist in deterring a backache caused by sitting, standing or sleeping. As you go through your daily routine, keep your abs tightened. You can do this at your desk, in your car, or on your couch while watching television. This is a simple exercise that will benefit you in the long run, won't take any time out of your day and will lead to good posture as well!
For more information and tips on exercise, go to http://www.easyexercisetips.com
About the Author
Linda Geyer, entrepreneur, speaker and author has spent her entire career in health related businesses helping clients and audiences make health a priority. She is Founder and CEO of Vitality Management and owner of Peak Physique Fitness Training in Michigan. Linda inspires, motivates and educates on health prevention through exercise, healthy eating and positive attitude. For FREE tips go to http://www.easyexercisetips.com
To contact Linda Geyer, email linda@peakphysiquefitness.com
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