How to stabilize the back by protecting the small muscles and using the large muscles

While taking a moment to analyze your life, you might realize that you are creature of habit. We do the same things over and over again unconsciously. Some of these things we do aren't exactly the best habits. Over time, with age, people complain of increased back pain. Our backs take on the majority of the burden we place on our bodies. The small muscles of the back are called paraspinals and they are unable to tolerate a large amount of weight. Paraspinal muscles cannot support the spine alone. These muscles should be fixated, while big muscles like the gluteals, hamstrings and quadriceps should be the prime movers. Fortunately there are some easy adjustments that one could make to avoid or relieve chronic back trouble.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Tenacity and consistency

1. Be aware of moments of heavy lifting or picking up items below the waist or above shoulder height. This step is about raising consciousness in order to adjust the habitual movements that one is used to doing.

2. Get extremely close to the object you will be picking up in order to avoid any leaning forward. When you lean forward you are too far away from the object. This adds unnecessary stress on the paraspinal muscles. Always move close to objects when lifting, grabbing from cabinets or washing dishes.

3. In order to pick up heavy item from floor one must brace themselves with a co- contraction of the hamstrings and the quadriceps. When you are right above the item tighten up your thigh muscles and stabilize your torso. Now you ready to squat down to the level of the heavy item.

4. Pick up the item with legs held strong in the squat position and stabilize back so that you do not feel any stress or pain in back. The leg muscles should be doing all the work of the lifting. This way the paraspinals could relax and do the job they are supposed to do, protect the spine.

5. Continue to lift with big leg muscles instead of little back muscles habitually. The more you do it, the more relief your back will feel. Lifting with leg muscles will prevent degeneration of the back over time. The back will be properly supported and protected in order to life in a pain-free environment.

Tips & Warnings

• Additional strengthening of the quadriceps and hamstring will facilitate relief of back.