Move Well Webinar: 3 Exercises That Can Help Or Hurt Your Back

hip hinge low back pain squats Oct 25, 2023

In our last installment, we shared..

Your sitting or standing posture can drive low back pain over time. In this installment, we are going to take a look at common exercises when done well can help build core and back strength. However, if done incorrectly or non optimally as we like to say can contribute to low back pain.

How you move and exercise.

How you continually move throughout your day and how you perform your exercises while working out can either help your spinal health or hinder it. The pictures below show some common exercises.

The first picture shows bending or hip hinging. Too often when we bend we tend to move through the lower back rather than through the hip joint which would transfer more of the load to the larger glute muscles thus, keeping the bulk of the pressure off your spine.

The squat is the next exercise and if you notice in both the squat and the hip hinge, the bending occurs at the hip joint and not in the spine.

For many of us bending through the hips is not easy or at times seems almost unnatural as we attempt to do it. Short tight muscles in the back and around the hip joint can limit our ability to easily move through this joint.

What causes the muscles to be short and tight? Injury, surgery, less-than-optimal habits, and stress are the biggest contributors to tight muscles.

The lat pull-down can be a great strengthening exercise or largely a compressing type exercise for your back. This all depends on how you choose to execute it. Maintaining spinal alignment is key for reaping max benefits of this exercise.

The photo here is a great example of how to and how not to execute the lat pull-down exercise.

It would be somewhat irresponsible of us if we did not include the one thing we do all day long, that can contribute to or help ease lower back pain and that is how you breathe.

How we breathe can have a direct effect on how our lower back feels. The pictures below are of two women breathing. In the top picture labeled 'this,' the model is demonstrating how her ribcage stays down as she breathes.

The arrow on the second model shows how her lower back and rib cage are lifting up as she breathes. For quiet breathing, there is a lot of excess motion occurring through the spine and excess muscle effort to breathe.

Understanding the most efficient and effective ways to breathe, move and exercise can go a long way toward maintaining the health of your spine, core, and the other structures that support them.

Injury, surgery, stress, and habits can play a large role in how you breathe, move, and exercise. If you feel you could benefit from learning more about the best ways for you to breathe, move, and exercise, reach out. We can help.

Your body. Your move.

The CIMS Team | www.imsinchicago

assistance@osarconsulting.com

773.343.4012

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Move Well Webinar: 3 Exercises That Can Help Or Hurt Your Back

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