3 Moves Guaranteed to Reduce Low Back Pain

The presence of low back pain is significant in U.S. society with up to 35% of individuals experiencing reduced activity due to chronic back conditions and approximately 7% of that number with back issues that persist for 6 months or more (U. S. Department of Health and Human Services, 2019).  Whatever you do to reduce this pain never seems to work right.  You take ibuprofen, try to stretch in some way, even stand once-in-awhile to take the pressure off.  All to no avail and the vicious cycle continues.  I promise you are not alone in this struggle!

Let’s face it, your job description is not changing to give you more freedom away from that laptop, phone, and tablet.  So you have to do something different for pain relief than before or it is the definition if insanity.  Only because you haven’t studied like I have, do you understand which muscles to strengthen and which ones to stretch.  Luckily for you I took the guesswork out and created a self-paced course you can follow online.  It is simple to follow, easy to understand, and guaranteed or your money back after completing it, if you do not get the results you desire.  The course is Overcoming Chronic Pain Through Stretching & Strengthening.  Click on over to it and take a look.

Today, I’m sharing a little secret from it and giving three movements you can do from home to help alleviate that nasty low back pain! 

Erector Spinae Stretch
  • Prone floor cobra – lay face down on the floor, your arms are at your sides with palms down.  Slowly raise your chest off the floor, squeezing your glutes and shoulder blades together.  Keep your face looking down and head aligned with your spine.  Hold for a count at the top of the movement and lower yourself down in a controlled motion.  Some people also lift their legs to activate their glutes, and that is fine also.  Perform 15-20 reps for 1-2 sets
  • Erector spinae stretch – sit with one leg out in front of you, the other leg crossed over with your foot flat on the ground next to the knee of the extended leg.  Turn your body towards the up leg and place your opposite arm against the outside of the up leg.  Push slightly on that leg as you rotate your upper body as far as you can.  Feel the stretch on the outside of your glute and in your lower back.  Hold the stretch for 20 seconds then switch.  Perform this 1-2 times per side
  • Plank trio – get into a plank position with your forearms and toes supporting your body weight.  Hold this position for 20-30 seconds depending on your strength level.  Immediate turn to one side with that forearm supporting your weight, your legs are straight with one on top of the other.  Hold this for 20-30 seconds then repeat on the other side.  Place your hand down for support if needed, and stagger your legs with each foot on the ground if more help is needed.  Perform the sequence three times with 60-90 seconds rest between each sequence
Prone floor cobra
Side plank

Some of the muscles you my know involved with low back pain are the piriformis, psoas, and erector spinae.  Sitting keeps the erector spinae and piriformis weak and overlengthened, while keeping the psoas constantly contracted and overly tight.  The muscles in your abdominal region:  obliques, transverse abdominus, and rectus abdominus, are shortened/contracted, further pulling your low back muscles into an overstretched position.  What a person has to do is stretch the ab muscles and strengthen the low back muscles.  Doing sit-ups till you can’t move after sitting on your couch with your laptop only makes the problem worse.  By lengthening and strengthening simultaneously with the plank trio, you are helping to stabilize and reduce pain in your low back. 

These three movements can be integrated into your existing workout routine or become the start of a daily healthy lifestyle regimen to feel better overall.  Your golf swing, tennis serves, squats, gardening, etc., will all benefit from these simple exercises.  Remember, my course goes over these moves and more that can make a major impact on your quality of life.  I guarantee your satisfaction after completing it or your money back, I promise.  Click Overcoming Chronic Pain Through Stretching & Strengthening to sign up today!

5 Minute Routine at Work to Reduce Back & Neck Pain

The end of the pandemic is here!  No, it’s not.  Yes, it is!  No, it’s not.

Whichever end of the spectrum you choose to believe in, the truth is your neck and back pain from siting are here to stay unless you do something about it.  Every article on LinkedIn pushes a hybrid working from home and going into the office.  Whether that is true or not remains to be seen.

Photo by Ivan Samkov on Pexels.com

A typical going into the office day:

  • 30–45-minute commute sitting each way (driving, carpool, public transportation)
  • 6-7 hours sitting at your desk, in a meeting, on sales calls, etc
  • 1 hour sitting at lunch
Photo by Liza Summer on Pexels.com

A typical home office day:

  • 8-9 hours sitting at your dining room table, couch, or home office chair
  • Driving an hour for carpool or sports practice
  • 1-2 hour sitting while on devices/TV at night

Regardless of which method or combination of methods you choose for work, developing chronic pain from sitting is guaranteed!  What the pandemic did was increase the attachment to devices by requiring workers to be on more meetings than before as a way to ensure people are “working”.  If you were in denial of feeling the pain before March 2020, you probably aren’t now.

Photo by Karolina Grabowska on Pexels.com

How can you alleviate your muscle imbalances and pain while still being productive?  There are a number of stretches and exercises you can do standing next to your workstation, whether it’s in a traditional office sense or at your dining room office.  I’m asked in all my interviews by radio and podcast hosts how often should a person stand up and move around.  The answer is whenever possible.  Use that technology to set an alarm as a reminder to at least stand for two minutes every hour at the minimum. 

For those a little more ambitious that care about their health, here is a five-minute routine you can do twice or three times per day, without getting sweaty.

  • Arm flaps:  extend your arms at shoulder height to your sides, thumbs up.  With shoulders back, head looking forward and in line with your spine, raise your arms to touch thumbs above your head.  Lower them back to shoulder height in the starting position.  Repeat 15 times
  • Face pulls:  extend your arms in front of you at shoulder height palms facing down.  With shoulders back and head in line with your spine, pull your arms back toward your face, then return to the starting position.  Repeat 15 times.
  • 1 leg RDL with reach:  stand on one leg (use a wall or chair for balance if needed), extend the opposite arm at a 45-degree angle toward your head.  Reach across your body and touch the opposite knee of the leg you’re standing on keeping your arm straight and return to the starting position.  Do not lock your knee, keep it with a slight flex as you normally would while standing.  Repeat 10 times on one leg then switch.  As you get stronger and better balance, touch lower on your leg toward your foot.

These three movements can be done anywhere and anytime without weights.  All age groups (yes even kids doing online school) can do these and benefit.  The muscles worked are your hamstrings, rear deltoids, rhomboids, and mid trapezius.  These are muscles that get over-lengthened while sitting and typing on your laptop because you are hunched over.  Give them a try and email me at athleteinthegameoflife@gmail.com with how you feel after trying daily for a week.  You can also post on my Facebook, Twitter, and LinkedIn.  Want more help?  Sign up for my course Overcoming Chronic Pain Through Stretching & Strengthening.  Guaranteed to make a difference or your money back!

Low Back Pain: The Silent Killer From Sitting

Back pain.  What does your mind conjure up when you read those words, someone says they have back pain, or you hear about it from an advertisement?  The back is a large general area on you body and pain can radiate from all areas.  I have hurt my back a few times lifting weights on maximal type lifts, and moving in the same manner I do on a daily basis in the gym.  Where do most people who sit all day experience pain?  In their low back, and that’s also precisely where I injure myself also.

The presence of low back pain is significant in U.S. society with up to 35% of individuals experiencing reduced activity due to chronic back conditions and approximately 7% of that number with back issues that persist for 6 months or more (U. S. Department of Health and Human Services, 2019).  What executives, professionals, and older adults don’t often understand is their posture from sitting all day is the main culprit to their back pain.  You don’t have to sling heavy loads on a farm or construction site to put your low back at risk for chronic pain.  Overuse injuries are also based on posture and position, not just physical actions of the same repetitive motions.

Low back pain is very complex with several potential causes, which include but are not limited to muscle imbalances, decreased mobility, disc pathology, facet joint dysfunction, joint degeneration (spondylosis), and spinal instability (Cheatham & Kolber, 2016).   Let’s take a person who sits an average of eight hours a day between the commute and their career.  The muscles of the Lumbopelvic Hip Complex (LPHC), take on the brunt of sitting sins, which manifest themselves into low back pain (LBP).  Sitting weakens the glutes and hamstrings while tightening the quadriceps, hip flexors, and adductor complex.  In short, this means a person cannot bend their knees to lower themselves down into a squat position.  Whenever they bend down to pick up a box, bag of mulch, barbell, etc., they use the muscles of their low back instead of their glutes and quads in unison.  The low back is not built to take on such loads and is now compromised for high injury potential.  The weight of the load itself also does not need to be of a maximal resistance.

In my upcoming book, An Athlete in the Game of Life, due out in late 2020, I specifically discuss how these types of muscle dysfunctions in your 40’s can negatively affect life 20 years and more into the future.  Let’s give one example in my blog of the how and why LBP can be detrimental.  The body likes to be efficient in all movement, using the path of least resistance.  When one muscle group dominates another, it creates dysfunction and altered length-tension relationships.  In normal language it creates what I explained in the previous paragraph, one muscle group substitutes doing the work of the primary group because the body is used to moving in that way from tightness and weakness.  This in turn makes other joints of the body compensate for the dysfunction and imbalances leading to pain in say the knees or neck because everything must shift just to pick up that case of water.  Over time, you repeat this process as the “new normal” and the nerves reroute everything to this altered pattern.  One day you shift a little differently and BAM!!!  Now you’re stuck hunched over in extreme agony and out of work.

Did that scenario ring a bell for you or someone else you know?  Hopefully it rang an alarm also!  Hurting your back once makes you prone to hurting it again worse the next time unless you stretch, strengthen, and relearn the proper movements for picking up that case of water properly.  Obviously, you’re very successful in your career and don’t have time to workout hours daily.  This is where involving a Corrective Exercise Specialist as myself can assist you to be your best while not compromising your career and income.

Photo by August de Richelieu on Pexels.com

Suffering silently and thinking LBP is part of the sacrifice you pay for being a successful executive is false.  You don’t need surgery as the first responder.  Stretch those quadriceps and hip flexors a few times a day and add some hamstring and glute strengthening exercises before or after work in your bedroom. 10 minutes a day can pay big dividends now and 25 years down the road, guaranteed!

To learn more about preventing injuries, increasing mobility, reducing joint pain, and getting more out of life, please go to my website, mattpeale.com.  I offer group and personal instruction via Zoom weekly sessions to help your tennis, golf, workouts, and lifestyle hobbies.  Download my free report, 3 Tips to Reduce Back Pain Your Doctor Doesn’t Know.  Guaranteed to open your eyes and give you a new direction on staying healthy and active you didn’t know possible!