Take care of your lower back

Four simple exercises for pain relief and better posture

By Daisy Carrington, amNewYork Deputy Features Editor | dcarrington@am-ny.com

April 18, 2007

It was a great moment in time when humans evolved to walk upright, standing tall above their chimpanzee counterparts. Alas, we've somehow regressed as a species.

Blame it on the eight hours each day we spend at work hunched over a computer, followed by the additional five hours spent slouching on the couch watching television. Regardless, our posture is shot, and our backs are aching in response.

"As the number of sedentary jobs increases, so will the frequency of lower back pain," warns Richard Richey, a trainer at New York Sports Club.

Fortunately, he has developed a routine aimed at alleviating that pain, and regaining solid posture.

1. Suck it in
Known commonly as the "drawing in" maneuver, this simple exercise is the cornerstone of every abdominal exercise. The move acts as an internal weight belt by pulling in your abdomen to help support your spine.

Stand or sit up straight, and suck in your tummy around where your belly button is. Do not draw it in so much that you cannot breathe, since breathing properly is more important. This move becomes increasingly important as you progress to more advanced exercises (i.e. crunches), so do not let your belly pooch out.

2. Table top
Get on all fours, with your hands on the floor directly beneath your shoulders, and your knees on the floor directly under your hips. Once in this position, begin the drawing in maneuver. Lift your right arm off of the floor and point it directly over your head without shifting your center of gravity.

If you can do that while remaining stable, progress to lifting your left leg off of the ground and pushing it straight behind you, again without shifting your weight. This engages your core muscles and trains them to stabilize your spine. Do one set of 10 repetitions on each side, then add another set as you progress. Be careful not to lift your arm/leg so high it causes your back to arch.

3. Bridge
This exercise strengthens your glutes, which is integral in reducing back pain. It engages your butt muscles while stretching out the tight muscles of your hips and thighs.

Lie on your back, with your feet hip width apart flat on the floor close to your buttocks. Draw in your abdomen, squeeze your butt cheeks together, and lift your hips off of the floor so that your shoulders, hips and knees form a straight line. Keep your butt squeezed as you lower back down. Start with one set of 15 repetitions, and increase the number of sets as you progress. If you feel this exercise more in your hamstrings than in your glutes, move your feet closer to your butt.

4. Kneeling hip flexor stretch
Flexibility training is an often neglected piece of the exercise continuum, and the hip flexors are muscles that are often overlooked even by people who do incorporate flexibility. These muscles attach to the lumbar spine and are in a very shortened position while we sit, which we tend to do a lot of throughout the day. This stretch can directly and immediately relieve any pressure on your lumbar spine.

Kneel on your left knee, and extend your right leg out in front of you at a right angle. Draw in your abdomen, and tuck your hips underneath you (the opposite of sticking out your butt). You should feel the stretch in the front of your left hip. If not, lean forward slightly while maintaining the tucked position of your pelvis to increase the intensity. Hold the stretch for 30 seconds. Do three repetitions, then repeat on the other side.