Move better, Work better, Live better!
By Zoya Malek
May 3, 2002
Yesterday, one of my previous patients, a 25-year-old female came to the clinic
and asked me to give her some back-related exercises. She told me that she has disc
related problems and has seen her physician, but the painkillers aren?t really killing
the pain! Her pain started from years of studying as a student, and finally showed
up when she was sitting on the couch.
I wondered how many people have the same problem. In fact, back pain is one of the
most prevalent medical problems in today?s high paced, television obsessed culture
of modern world. Ergonomics, the science of body mechanics is a growing field that
is focusing to reduce work related and posture related problems. Many major organizations
are currently paying millions of
dollars to reduce the injury of employees by implementing proper work habits.
Most people do not realize that with proper attention to your posture, and few regular
toning exercises it is possible to avoid most major chronic back problems. For starters,
I will recommend the following simple exercises to help them make productive life
Partial sit-up to strengthen stomach muscles: Lie on your back with knees bent
and feet flat on floor. Slowly raise your head and shoulders off the floor and reach
with both hands toward your knees. Count to 10. Repeat five times.
Leg raises: Lie on your stomach. Tighten the muscles in one leg and raise
it from the floor. Hold your leg up for a count of 10 and return it to the floor.
Do the same with the other leg. Repeat five times with each leg.
Reverse supine curls: Lie on your back with your
knees bent and feet flat on your bed or floor. Raise your knees toward your chest.
Place both hands under your knees and gently pull your knees as close to your chest
as possible. Do not raise your head. Do not straighten your legs as you lower them.
Focus on five repetitions, several times a day.
* Before beginning any exercise program, you should discuss the program with your
doctor and follow the doctor's advice. It is important to exercise regularly, every
other day. Before exercising you should warm up with slow, rhythmic exercises; if
you haven't exercised in some time, you can warm up by walking. Inhale deeply before
each repetition of an exercise and exhale when performing each repetition.
LIFE IS AN ADVENTURE. TRAIN FOR IT!
Zoya Malek is a registered Kinesiologist and a certified health & fitness professional.
To learn more, go here.