Personal Trainer Austin Texas

I realize many of you experience pain in your lower back on occasion (or more then on occasion) and I have addressed treating your own back in a previous blog entry. Today I’m giving you a visual of the basic relief exercises to do if the book I recommended isn’t handy, but access to the internet is; click on this blog.

Lay down first, as shown here, holding for a few seconds and taking some deep breaths to RELAX removing tension.  Turn head to one side; arms beside your body.

Now place your elbows below your shoulders leaning on forearms. Hold this for a couple minutes and take deep breaths to RELAX low back muscles.

Only after these two above, commence by pressing yourself up to straighten your elbows, RELAXING your torso, pelvis and legs allowing yourself to sag. Hold for a second or two, lower and repeat several times. You may maintain the up position longer, if any discomfort starts to wane, and low back starts to relax.

In the event you are unable to lay down where you are, do this standing back extension; although it may not be as effective as laying down, it will absolutely help. It is also effective in the prevention of further low back issues. Keep knees straight, feet slightly apart, maintain backbend for a moment or two then repeat going further to maximum degree.

Take care of your back, and it will take care of you!

Warm regards,

Margo

Activity is a necessity for most of us in this world, yet in our society, backache is the most common musculoskeletal ailment and cause for inactivity. These McKenzie exercises are different than the usual programs focused on muscle strengthening. These exercises are focused at improving the structure and metabolism of the soft tissues, including the discs. This treatment can be done by YOU, and requires very little effort. Over the years I have regularly practiced McKenize exercises for “healing your own neck”. I consider these movements lifelong; part of my lifestyle for soft tissue and spine health.

Since these are not just for curing, but also for maintenance and prevention,  I do many of these with several of you already for neck and back health. I am pleased to recommend these books “Treat Your Own Back” and “Treat Your Own Neck” by Robin McKenzie.  If you are experiencing pain now, in your lower back and legs and/or  neck, these exercises can improve your quality of life dramatically, often without surgery. How many of you have neck and upper shoulder pain?  I use to, until I healed my own neck.

Warm regards,

Margo