Today back injuries are the most common due to the repetitive actions that we due on a daily basis. Our lives most often consist of sitting at a desk hunched over a computer or sitting for long periods in cars or planes. These daily repetitive activities done over an extended period of time not only place a daily strain on the back but due to muscle core memory, it recreates a new posture and spinal alignment.
The most important way to maintain good spinal health is to see your chiropractor on a regular basis to keep your spine aligned as well as strengthening your core muscles through exercise and stretches. Your core muscles are the muscles that lend strength and support to the spine, and which tend to become weakened with the long periods of sitting.
Following are a few tips on how to use proper form when exercising or lifting weights.
- Tighten your bum – When performing a squat, deadlift, or during pushups, be sure to squeeze the muscles in your gluteus. This ensures that the muscles connecting your lumbar and sacral areas are locked so your hips and lower back move as a single unit. Otherwise there is a tendency for the lower back to curve, with the vertebral discs being exposed to more stress than they are designed to handle.
- Tighten your abs – To keep your spine from arching too much in either direction, tighten your abdominal muscles like you are preparing to be punched in the stomach. This will provide stability to the spine as you bend and lift.
- Pull your shoulders down and back – Consciously push your shoulders back and down. You should feel the muscles between your shoulder blades tighten. Practice in the mirror and to better visualize the proper position of your spine.
No matter what your career entails we suggest that in order to avoid injury you consider getting a qualified person who can show you the proper way of performing these exercises, or any new exercise program you start.
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