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Exercises for Back Problems
By Donovan Blake, Health & Fitness Professional.

Weak core muscles arise due to many factors, people who work in offices and sit down most of the day are prone to back problems, this is due to inactivity for long periods and sitting at a work station using computers. This leads to what is termed as office posture, where the upper chest muscles get tight the back muscles long and weak and a protruding chin (forward head). These muscle imbalances usually affect the core muscles.

Many women who have had a baby never regain the full capabilities of the core muscles which can lead to other postural problems as above. Post pregnancy the body has undergone many structural changes which need to be corrected in the right manner to avoid long term problems.

As a Therapist, a strong and correct posture is important in maintaining your body, especially your back, throughout your career. Many therapists stoop and hunch over their client and end up with lower back pain after giving treatments.

By strengthening the "Core" muscles, this will support the lower back and provide a solid foundation for gaining a strong and correct posture.

The focus of the following exercises deal with the muscles on the anterior side of the body, the abdominals transversus, abdominus and hip flexors. These exercises help to strengthen and flatten the stomach wall and aid in stabilizing the back.

The Plank
Lie face down with your elbows on the floor directly under the shoulders and your forearms pointing straight ahead with palms down. The foot should be at right angles to your shin with the balls of the feet on the floor. Take a deep abdominal breath and lift your hips up off the floor so that only your forearms and feet are on the floor. Your body should now be in a straight line as if standing against the wall with heels, bottom, shoulders and head touching the wall. Maintain this position as you breathe out through pursed lips while drawing the belly button in towards the spine without any movement in the back. Hold for two times 30 seconds building up to a minute for each rep.

Plank Variations
In the full plank position lift one leg off the ground (about 6 inches) and hold for about 10 seconds changing to the other leg until you lose form, at this point you stop, rest and start another set if desired. This puts more rotational forces on the pelvis and strengthens and stabilises the muscles in the pelvis (core).

If you want to go one stage further, from the lifted leg position, you can then take that leg directly out to the side to increase the resistance in the core even more.

As with all exercises think quality not quantity.

Prone Jackknife
This is a more advanced exercise working similar muscles to the plank... Only attempt this exercise if you can do the plank with good form with all its variations.

For this great exercise you will require a fit ball. To gauge the right size of a fit ball, simply sit on the middle of the ball and if your thighs and shins are at 90 degrees then that's the ball for you.

You need to get yourself in a similar position to the plank only this time your feet are on the ball, toes extended or pointed depending on your level, and with your arms straight out directly under the shoulders. Once your have attained the starting position your belly button should once again be drawn in towards the spine (this is only a matter of an inch, you should still be able to breath comfortably) and your body position like your standing up against the wall with your shoulders back and down.

From this position draw your knees in towards your chest while breathing in. Do not let your hips move up or down and maintain the natural curve in your lower back. Stop at the point where your lower back starts to lose its natural curve and hold for two seconds. Extend back out to the starting position breathing out through pursed lips. Do as many reps as you can with good form working up to two sets of twelve. A good guideline is to use a dowel rod or a broom stick placed long ways up the back so that it touches your bottom, shoulders and the back of the head. By keeping the dowel parallel to the floor and keeping the natural gap between the dowel and the lower back you know you are keeping good form, once again quality not quantity.

Donovan Blake has been Personal Training for over 15 years, where he has gained considerable experience and expertise in many aspects of Health & Fitness.

His approach to Health & Well-Being is very Holistic but with fundamental beliefs in Scientific Principles.

"We are all unique individuals and whether using exercise or nutrition, each client's personal needs are different and should be tailored accordingly."

He has had a large amount of success with clients at all different levels and conditions including Parkinson's Disease, Injury Rehab, Pregnancy, Weight Loss/Gain, Postural Correction, Nutrition to name a few.

Donovan offers Personal Training at "Functional Fitness" Personal Training Studio in Epping. For further information or to book a consultation with him, please contact 07985 025722. Please quote "Pamper Periodical"

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