LA fitness news

Building better backs - get active.

Most of us suffer from back pain at some stage in our lives. Nowadays the approach to the prevention and treatment of back pain is much more proactive than it used to be. In other words if you want to minimise the chances of getting back pain, get active and if you want to manage any back pain you already have, stay active.

Here are ten things you might like to consider.

1. Strong core. You've heard it before and you'll hear it many times again: a strong core is essential for a healthy back. If you think working your abs is good enough then think again, all of the muscles of the lower trunk (including the low back and obliques) need regular attention - that means every session.

2. Body Weight. Apart from the aesthetic downsides of carrying too much weight and the negative impact on your musculoskeletal and cardiovascular systems, it is highly likely that your spine will suffer as well.

3. Lifting. You may think that bending your knees, standing close to whatever you are lifting and straightening your back is just for older people who find it difficult to lift much of anything. You would be wrong. A poor lifting technique accounts for a significant percentage of back problems. Getting into the habit of lifting properly – that includes in the weights room as it will serve you well for the rest of your life.

4. Strong Legs: In the gym, work on strengthening your legs - that's quads, hamstrings and calves - not necessarily the sexiest work you'll do (especially for men who are intent on building bigger biceps) but definitely some of the most productive. Strong legs provide a powerful lifting platform.

5. Flexibility: You can do all the strength and conditioning work you like, but if your range of movement is restricted it won't help you much. Just say the word and our LA Coaches will put together a functional flexibility programme using simple floor work, medicine balls, exercise balls and so on - they may even recommend some Yoga and Pilates.

6. Posture: So you've done all this great work in the gym and then you go to the office and slouch in your chair for the next eight hours - net result, back to square one (if you're lucky). Everyone slouches from time to time but re-organising your workspace so that your computer is at the right height and your back is upright (with your low back supported) will make all the difference.

7. Sleep: Given the amount of time you spend asleep, we reckon investing in a top class orthopaedic mattress is a very wise decision. Even in tough economic times, try not to make this one of the areas you skimp on.

8. Stress: One of the first areas to reflect chronic stress is the low back. In fact we'd say that stress is a key factor in a significant percentage of low back pain sufferers we see. General exercise is one way of relieving stress, rebalancing the hormones in your body and easing back pain.

9. Sitting: One thing is for sure, sitting doesn't help back pain, so try to stand up every 30 minutes or so. When you are sitting, try to make sure that your knees are level with your hips and your feet are flat on the floor. Chairs with armrests are also very helpful.

10. Back exercises: Specific back exercises include the back machine, the Roman chair, bent over rows, the good morning exercise, gentle hyperextensions - the list is pretty much endless. We don't want you to devote your whole programme to back work but a couple of well-chosen exercises will make all the difference. Talk to our LA Coaches for advice on this one.