Finding time to exercise is difficult. The good news is that you can make small habits throughout your day to help improve your strength and posture. Today, I want to share one "exercise" that I personally use to help with back pain.
We all need abdominal wall support to support our low backs. Research has shown that people who have back pain do not nautrally activate a muscle called transverse abdominis which go around your sides. For people who have not injured their backs, they naturally contract this muscle when they stand up or lift objects.
So, to re-train my transverse abdominis to contract when I stand or lift objects, I work throughout the day to draw my abdominal muscles in toward my back. You can think about it as pulling your belly button toward your spine. Before I stand or lift something, I consciously think about pulling my abs in. I keep them about 25-30% contracted. Before too long, I don't have to think about it anymore.
We all need abdominal wall support to support our low backs. Research has shown that people who have back pain do not nautrally activate a muscle called transverse abdominis which go around your sides. For people who have not injured their backs, they naturally contract this muscle when they stand up or lift objects.
So, to re-train my transverse abdominis to contract when I stand or lift objects, I work throughout the day to draw my abdominal muscles in toward my back. You can think about it as pulling your belly button toward your spine. Before I stand or lift something, I consciously think about pulling my abs in. I keep them about 25-30% contracted. Before too long, I don't have to think about it anymore.
