I have had surgery on my back for disc damage which provided lower back pain relief. The damage was basically caused by use and abuse. The whole process has turned me into a person like a reformed smoker! I know how simple it is (now!) to look after my back and the fine line that exists between avoiding surgery and needing surgery. For example, I very rarely bend over to pick up things off the ground I always squat - it has become a habit.
We will talk about four sets of muscles:
- Traversus abdominus muscles that are deep muscles at the base of your back.
- Rectus abdominus muscles or "the Six Pack" or "Washboard Abs" that are surface muscles.
- Erector Spinae muscles that run longitudinally down each side of your spine.
- Gluteus maximus is the largest of the gluteal muscles (Butt or Bum muscles).
I believe I was very fortunate with the rehabilitation I had and the great physiotherapist who looked after me. At the time I misunderstood the value of light resistive exercise and the importance of isolating muscle blocks to provide lower back pain relief. The exercise I will show you is very simple indeed but not easy to do - it is very specific. This is because it involves flexing the little known Traversus abdominus muscles that are deep muscles. In contrast to the well known Rectus abdominus muscles or "the Six Pack" or "Washboard Abs" that are surface muscles.
This exercise requires some learning and it falls in the basket of less is better. But the results I have had from using it regularly have been amazing.
Jay, my physiotherapist, introduced me to one of the pieces of apparatus designed by Joseph Pilates called the "Reformer" using pre-tensioned springs on a moving platform. Pilates developed an exercising philosophy that involves resistive activity and the isolation of muscle blocks for rehabilitation and improved stability. Going through this course using the Reformer educated me to the fact that weights and dumbbells are not the only methods to give us lower back pain relief and to increase muscle tone.
I don't know what we could call this exercise - perhaps the Tummy Button or Tummy Button Flex! Maybe we could call it the Umbilicus exercise (the scientific name for the tummy button).
The Exercise Routine.
Standing in a normal position place the index finger of which ever hand you feel is best in your tummy button. OK this sounds a bit weird but is only to teach you by touch which muscles to flex and by how much. Once you learn the process you can do the exercise sitting. Now the first thing to do is relax your stomach muscles -with your finger still in place.
Now pull in and hold your lower stomach musclesto a position that is easy to hold. Your stomach should move in about 3-5 cm (1-2inches) from the relaxed state, that's all. Imagine you have a string from behind you that is attached to your tummy button and the string is pulled so that your tummy button moves in about 3-5 cms (1-2 inches).
Now we come to the exercise. I have to emphasize that doing this as described is vital i.e. very important to getting the most from this activity. It took me a two or three days before I could do it consistently without using my finger.
It's just one of those things where you develop a knack of how to do it.
With your stomach muscles "in" and your finger in place we need to move our tummy button further in just a small amount more, say 1.5 - 2.0 cms (1/2 - 3/4 inch), and then let it out only by the same amount. Your finger is only used to "feel" or help localize the movement (sort of coordinate things) but do not to push with the finger.
By now you will have guessed that the exercise involves moving your tummy button in and out this small amount with your finger as the "sensor". It is important that the movement is restricted to the distance mentioned because in doing so you are isolating these deep muscles that will support the back properly. Once you have got the hang of this small muscle movement and you can do it on a consistent basis, you won't need your finger and you will find that you can do it sitting down as long as your back is straight but relaxed.
Do this exercise 10 times (in-out is one time) and have a breather, then do another 10, if you are doing it correctly you will notice which muscles in your lower back you are exercising! You will know that you have been working some muscles because you will get a "warmed up muscle" feeling. These muscles are the ones that support your back and provide you with lower back pain relief.
I suggest at the start do 3 sets of 10 reps. Depending on the state of these muscles, you may have to lower the number of reps. You may find that you have difficulty keeping a regular rate when you start, this is natural as the muscles you are exercising are being specifically worked for the first time and may get tired quickly so coordination may become difficult..
Doing this exercise regularly, at your desk at work, waiting for the bus, watching television etc., will be very good for your lower back pain relief and support.
A Tip.
In the future when you pick up something heavy from a low level or the floor - you will already know not to use your back like a crane, but to keep your back in a fixed posture and flex your leg muscles!! - Here is some advice: Don't push your stomach muscles out (flex your abs) when you lift as most people tend to do, but instead when you lift, just pull your tummy button in like you do in the exercise above and this will help stabilize your back putting less strain on it.
Another Tip.
If you have to stand for long periods of time then practice the following:
Standing tall relax your shoulders - this may give you the feeling that you have "shrugged" your shoulders, that is, stooped a bit, but if you look in a mirror you haven't.
Now completely relax your Gluteus muscles (Butt or Bum muscles) and this will tend to relax your Erector Spinae muscles that run longitudinally down your back.
You see standing "normally" without relaxing shoulder or your "glute" muscles tends to tension the Erector spinae muscles which will provide upright support but unfortunately will also tend to compress the spine making lower back pain relief impossible and this is not good!
I have found this exercise to be by far the most effective for stabilizing my back. Don't let it's simplicity fool you, the muscles you are exercising are very powerful and are the best for true back support. So it is my hope exercising these muscles is as beneficial for your back as it has been for mine.
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