Some helpful tips and warnings

June 25, 2011 - PRLog -- Dr. Stuart McGill, a researcher in Canada, has done extensive research on low back pain and has concluded that individuals who have a lot of endurance in their abdominals tend to have less chance of sustaining an injury to the low back.

The great thing about each of these three exercises is because no equipment is required you can do them in your own home. Also, because these are endurance exercises, you can do them every day.

So, the first exercise is the Plank. To do this, rest your elbows on a mat, and place your body in a straight line. Brace your abs and try to work up to where you can hold that position for 2-3 minutes straight.

If right now, you can only do the plank for 20 seconds, then each day try to add a couple seconds. Alternatively, you can hold for 10 seconds, rest for 1 second and do that 6-7 times.

The next exercise is the Side Plank. This time, position your body on its side, resting on one elbow. You want to ensure that you keep your body in a straight line by keeping those hips raised. Also, if you want to make it harder, then place your free arm straight up in the air. You should be able to work your way up to 45 seconds per side.

In both plank exercises, if holding in the described positions is too difficult, then start out with your knees on the ground and work your way up.

The last exercise is the Bird Dog. I have to admit, it looks a little silly, and you may wonder what body part this exercise is working, but you’re really just working the small muscles in your low back.

So, get down on all fours like a dog and keep your back flat. Next, take your opposite arm and opposite leg and extend them out in front and behind from your body. The key is to limit the rotation from your hips and to keep your abs braced at all times. Hold the top position for 5 seconds. Do 5-6 repetitions per side, and then take a rest. This exercise will also help with your mobility in your upper back.

Prevention starts with the basics. Start with your diet, exercise, sitting and standing, lifting techniques, massage chair therapy and your sleeping position. Check with your medical professional for further information in these areas. Prevention of low back pain is an ongoing process. A massage chair can be an important partner to help you maintain your spine in the best health possible.

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