Exercises backachepainEstonian Womens Magazine “Naisteleht” for  World Spine Day 2014

Every year on October 16th people from around the world join together to raise awareness on World Spine Day. ”Straighten up and move” for a pain-free healthy back! Chiropractic physician, and back pain specialist, Dr. Allan Austin Oolo teaches you how to prevent back ailments as well as how to exercise and train an already aching back.

How does one prevent back pain? This question plagues millions of people every day. This is the reason our focus, in this article, is on a healthy spine. But how can one keep it healthy? “ Of course it would be great if the answer to this question would provide a miracle cure or some miraculous medicine which would remove the pain so that is is forever forgotten,” discusses the internationally recognized chiropractor Dr. Austin-Oolo. “But the proven fact is that those who want to have a healthy and strong back have to exercise it more and do this regularily. Although the causes of back pain can be different, the most frequent causes of back problems are a structural movement imbalance caused by weak or short muscles in the spine, abdomen, back, neck and pelvis. This means that some of the muscle groups are too tense, while others are weak or completely untrained and this condition causes exessive stress on bones, discs and nerves”, explains the specialist. “This is why it is recommended to regularily train your various back extensor muscles, strengthen the corset muscles (internal muscles of the abdomen and back), and also be sure to always monitor your posture and body position”. For anyone who wants a healthy and pain-free back, his suggestion is to start back exercises today. “Yes, today, not tomorrow, because your spine has been waiting a very long time for these exercises, and sometimes the solution is easier than we think!” encourages Dr. Oolo. Today, in
our Estonian Womens Magazine, “Naisteleht”, you will find four exercises that are suitable for inside the home, the office or the outdoors. If you need any more help with the choice of exercises for the back, you can always consult with a
chiropractic specialist.

Four exercises to save the backache!

Help to relieve and prevent back pain with these exercises developed by Dr. Allan Austin Oolo, which also help very well in cases of spinal disc degenerative disease. The exercises are aimed mainly at the muscle groups that are responsible for proper spinal support and movement. Try them out – a small daily effort doing his exercises can bring you a healthy and strong back!

 


 

 11-131x3003-195x300Exersice 1

Do this exercise leaning on a wall or a tree. Stand so that your feet form a T-position. The front foot points directly forward toward the wall with the centre of the back foot  directly against the heel of the front foot so that it forms a right angle.

Stand near the wall or tree at a distance which is far enought that you can put the free hand against it with the elbow bent. Keep your upper body still / erect and raise the rear leg straight up directly in line with the side of your body. (Do not let it drift forward.) Look over your shoulder toward the heel of your raised leg (when you lift the left leg, look over your left shoulder). Let your leg down and start raising it again to perform additional repetitions. When doing the exercise correctly, you will feel the effort mainly of the quadratus lumborum back muscle at your side as well as some of the transverse abdominal and pelvic muscles at the bottom of the cross and under the ribs. The quadratus lumborum is one of the primary stabilizer muscles of your lower back. If you feel the tension in the buttock, the exercise is incorrect. You must feel it in your side above your hip on the same side as you are raising your leg.

If you already have back problems or pain, you should do 10 repetitions on one side of the body and 10 repetitions on the other side of a body (totally 20 times).

Those who want to strengthen their back could perform at least 20 repetitions per side at least once per day.

Keep in mind that in the performance of these exercises, the effect is much better  when you breathe correctly. Before you exert effort, breath in through your nose using your stomach so that you can feel your stomach (not chest) push out. Then breathe out through the mouth through clenched teeth as you move with exerted effort. It is important to get into a good breathing rythym as you exercise inhaling and exhaling properly.

Make exercise leaning on a wall or a tree. Stand so that the feet form the T-position, the direction of the leg is directly from the wall toward the heel against the centre of the rear leg (formed right angle).

Stand on the wall or tree so far away that you can put the free hand against it. Keep upper body still and raise the rear leg straight up. Look over the shoulder toward the heel (when you lift the left leg, look over your left shoulder). Let down the leg and start again. When doing the exercise correctly, you will feel the effort of the transverse abdominal and pelvic muscles at the bottom of the cross and under the ribs. If you feel the tension in the buttock, the exercise is incorrect.

If you already have back problems or pain, you should do 10 repetitions on one side of the body and 10 repetitions on the other side of a body (totally 20 times).

Those who want to strengthen their back could perform at least 20 repetitions on one side at least once per day.

Keep in mind that the performance of the exercises, the effect is much higher when you breathe correctly. Breathe in through your nose, feeling at the same time stomach comes up. Then breathe out through the mouth. It is important to observe that the chest does not move!

 

21harjutused3-204x300Exercise 2

Stand the face towards the wall (or tree) with both hands placed against the wall. Your   legs and shoulders should be equidistant. Make sure that your feet are pointing striaght ahead with toes slightly inward. Keep them in this position during the entire exercise.  By keeping your knees straight and your pelvis firmly in place, lift one leg staight back. Make sure your pelvis does not rotate and your feet stay pointed straight forward with toes slightly inward. Rotate your upper body in the opposite direction at the same time, and turn your head to look over opposite shoulder of the lifted leg (when you lift the right leg, look over your left shoulder). Repeat the exercise with the other leg. You will know if you are doing this exercise correctly if you feel the muscles in the very lower most central part of your lower back.

Those who have back problems or pain could do 10 repetitions for one side and 10 repetitions for the another side (totally 20 times). The exercise is recommended to do at least three times per day.

Those who just want to strengthen their backs, should do at least 20 repetitions per side at least once per day.

 

harjutused-4-300x158Exercise 3

For those with sitting jobs, this exercise will combat the effects of static load damage. Sit up straight on a rotating office chair with both feet on the ground. Bend your legs at the knees to 90 degrees. Put your hands on one side of the body turning yourself in the opposite direction on a chair. Repeat on the other side. Do the exercises at least 10 times on both sides. Do this at least once per hour if you have a job which requires long hours sitting

 

 

harjuta3-300x258Exercise 4

This exercise will help to prevent the forward hunch that many of us develop from jobs where we sit for long hours on computers. Stand straight facing towards the wall; stretch and reach out your arms straight ahead using your shoulders, as if  your are trying to touch the wall from a distance.  Next, raise your hands up to the ceiling reaching as far up as possible while looking up at the same time. Roll your shoulders and arms back in a circle behind you as you bring them down. Try to squeeze your shoulder blades together as you do this. Finish the exercise and bring your hands from your back to side to start over. What you are trying to do is make the biggest three dimensional circle possible with your hands reaching forward, up, back and down using your shoulders and back muscles. This exercise should be done in a realtively smooth slow movement. It can also be done additionally with fast circles. Do this exercise for at least 10 repetitions.