2008 Woodie Awards
Going to the "core" of a strong, healthy back
Issue date: 3/27/08
Examine how you are sitting right now. Are your shoulders hunched over? Is your head cocked to one side?
Most people do these things naturally without even being aware of it. By becoming more conscious of your posture and strengthening your core you can prevent back problems down the road.
Your mother probably told you not to slouch when you were a kid, and, once again, she was right. Sitting in front of a computer for hours each day or being hunched over in an uncomfortable chair for a three-hour class can eventually do some serious damage.
Statistics have shown that four out of five Americans will experience back pain at some time during their life. Lower back pain is often the result of weakness in the core muscles due to poor posture, improper movements and lack of flexibility or balance.
The core consists of all the muscles in your abdominal and lower back areas. The core muscles include the rectus abdominus, internal and external obliques, transverse abdominus, intercostals, the erector spinae and the iliopsoas (commonly known as hip flexors). These muscles work in unison to provide balance, stabilization and the ability to transfer power throughout the body.
Think of all the activities you do in daily life that require a strong core - dancing, throwing, bending down to tie your shoes and even climbing into bed at night. Everyone can benefit from core training, no matter what your fitness background, age, or limitations.
Johns Hopkins Medicine recently released a health alert that contained great exercises and stretches for the lower back that help promote flexibility.
The Knee Pull
To start, lie on your back and pull both knees into your chest. Then, hold one knee into your chest as you extend the opposite leg and switch. Never force a stretch - try to focus on your breathing and your muscles will relax. Inhale deeply as you draw your knee into your chest, and exhale as you gently pull it closer and extend the leg back down.
Most people do these things naturally without even being aware of it. By becoming more conscious of your posture and strengthening your core you can prevent back problems down the road.
Your mother probably told you not to slouch when you were a kid, and, once again, she was right. Sitting in front of a computer for hours each day or being hunched over in an uncomfortable chair for a three-hour class can eventually do some serious damage.
Statistics have shown that four out of five Americans will experience back pain at some time during their life. Lower back pain is often the result of weakness in the core muscles due to poor posture, improper movements and lack of flexibility or balance.
The core consists of all the muscles in your abdominal and lower back areas. The core muscles include the rectus abdominus, internal and external obliques, transverse abdominus, intercostals, the erector spinae and the iliopsoas (commonly known as hip flexors). These muscles work in unison to provide balance, stabilization and the ability to transfer power throughout the body.
Think of all the activities you do in daily life that require a strong core - dancing, throwing, bending down to tie your shoes and even climbing into bed at night. Everyone can benefit from core training, no matter what your fitness background, age, or limitations.
Johns Hopkins Medicine recently released a health alert that contained great exercises and stretches for the lower back that help promote flexibility.
The Knee Pull
To start, lie on your back and pull both knees into your chest. Then, hold one knee into your chest as you extend the opposite leg and switch. Never force a stretch - try to focus on your breathing and your muscles will relax. Inhale deeply as you draw your knee into your chest, and exhale as you gently pull it closer and extend the leg back down.
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