Three ways you can help your spine daily
Are you struggling with back pain despite your fitness routine? It's a common issue many people face after starting a new exercise programme. If you're experiencing this, it's essential to take care of your spine just like you would your teeth.
Regular bending, lifting heavy boxes from the floor, and exercises like crunches, sit-ups, and jackknives can cause high loads and pressure on your spine, leading to pain. Dr Stuart McGill, a renowned lower back expert, has conducted studies that show the adverse effects of these exercises on the spine's soft parts, such as the disk, ligaments, and cartilage surrounding the vertebra.
To prevent this, Dr McGill has developed three simple yet effective core exercises that can help keep your spine stable, healthy, and pain-free.
“These exercises are as easy to incorporate into your daily routine as brushing your teeth, and they can be performed even when you are not experiencing any pain.”
The first exercise is the McGill sit-up, designed to create a sense of stability and safety in an achy spine. The second is the McGill side bridge, which helps to connect the pelvis and the lower back, allowing for robust sideways movement. The third is the bird dog, which activates the core and glutes and connects opposite body sides for better movement.
You can see how to do these exercises here: https://youtu.be/2_e4I-brfqs?si=zw0OnWV-w_8Yzhyk
It's crucial to remember that these exercises should be done in accordance with your pain threshold. Start with a number of reps that do not cause pain and gradually increase over time. This gradual approach is key to preventing injury and ensuring long-term success. Ideally, these exercises should be repeated three times a day.
Additionally, a simple 20-minute flat walk at a brisk pace can also effectively combat lower back pain.
