Summary: If you're the typical working American, you may run the risk of experiencing some type of back pain or injury at some point in your life. Between the long hours hunched over a computer, hours stuck in traffic, laborious house work.. something is bound to tweak. There is a very large spectrum of back injuries and pain - which makes diagnosis and treatment a very touchy thing. And the causes are just as varied. Sedentary lifestyle can lead to improper posture that may contribute to pain. Repetitive movements and overuse can lead to wear-and-tear. Failure to use proper form while exercising or during an activity can also lead to injury. And then some of us are lucky enough (sarcasm!) to be pre-disposed to back problems through genetics. If you're not already seeing someone and you suffer from back pain or injury, consult an orthopedic specialist NOW!! But, if you are someone who wants to take preventative measures in caring for your back, check out this week's new Made Fit TV episode. I address the key elements that can be controlled in your favor in keeping your back healthy and pain-free. Print off the notes below to reference during your workout! Flexibility 1.) Low Back Stretch with Pull * Sit on a chair or fit ball with legs parallel to each other and feet facing forward * Round your back and bring your head below your knees, clasping your hands under your knees * Breathe normally and hold for 20 - 30 seconds * Next, pull your chest up and away from your knees while still keeping your back rounded and hands clasped, holding for another 20 - 30 seconds 2.) Twisted Hip Stretch * Lie down on your back with arms extended at your sides * Keeping your left leg straight, bend the right leg and twist it, aiming your knee toward your left shoulder * Twist your torso to the left while keeping your right hip against the floor the best you can * Hold for 20 - 30 seconds and repeat on the left leg Balance & Stabilization 1.) Fit Ball Single Leg Raise * Sit on the fit ball with legs parallel to each other and feet facing forward, hands on your hips * While maintaining a straight back, slowly lift your right knee straight up and then slowly lower it back to the ground * Repeat on the left leg, alternating legs for a total of 20 reps per leg Strength & Functionality 1.) Wall Deadlift with Shoulder Blade Contraction * Place your back against a sturdy wall and place your feet hip-width apart and slightly in front of you * Using light to moderate weights in each hand, place arms straight down in front of you * While maintaining a straight back, bend your legs and slowly lower your torso by bending over at the hips and keeping your butt against the wall * When torso is at or near parallel to the floor, keep your arms straight down and squeeze your shoulder blades together for a count, and then release * Return to the starting position while keeping your back straight and butt against the wall, repeating the movement for a total of 12 - 15 reps
