Back Pain by Dr Keith Souter

Author:Dr Keith Souter
Language: eng
Format: epub
Publisher: Summerdale
Published: 2011-07-26T00:00:00+00:00

29. Exercise to strengthen your tummy

This is crucial, although most people with back problems do not do it enough. The reason for this is that they tend to be scared, because bending is perceived as being a danger, perhaps because an episode of back pain came on once while bending. The result of course is that the abdominal muscles just get weaker and before long the muscles sag and weight may be put on, all of which pulls you forward, leaving you facing a worsening situation. Sitting is also bad for the abdominal muscles since it makes them relax and sag.

The back must not be thought of as separate from the front of the body. You need your front to be strong in order to help the back to move and function correctly. Effectively, if the abdominal muscles are in good shape they will help your back muscles to give your back a good curve.

The rectus abdominis is the strong muscle that flexes the abdomen. It extends down the front of the abdomen from the lower rib cage to the top of the pelvis. This is the muscle that gives that desirable six-pack.

The oblique abdominal muscles run across the abdomen in bands at oblique angles. There are two sets: the external oblique muscles, which run diagonally to hold the abdominal cavity tight; and under this, the internal oblique muscles, which are at a slightly different angle and give further support to the abdomen. The oblique muscles are involved in bending and twisting movements of the trunk.

Strengthen your abdominal muscles with abdominal curls

Lie on your back and bend your knees so that you can place your feet flat on the ground. Now cross your arms and place each hand on the opposite shoulder. Then lift your head off the floor, looking straight up at the ceiling as you do so. Do ten of these at a time.

Do not try to lift too high until you have built this up over a few days, or even a couple of weeks. Then try lifting so that your shoulder blades are just off the floor.

You can also do an abdominal curl by clasping your hands behind your head, then lifting one knee to touch your opposite elbow. Hold for five seconds then do the other side. Do five of each.

Never do this without bending the knees.

Make this a regular exercise every day.

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