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Most back pain is a result of an accumulation of many small injuries, over several years, rather than one traumatic event. The spine becomes unbalanced, out of alignment, and muscles stop working correctly.
Acquiring and maintaining correct alignment is not complicated. It starts with lengthening the spine. Give it some room to move.
ALIGN THE SPINE
Learn what it feels like to have a straight spine.
Stand against a wall with your heels, pelvis, back, shoulders and head flat against the wall. You should feel an equal weight on each foot.
Try to lengthen your spine by flattening the small of your back into the wall. Do the same to your neck.
Burn this into your memory.
Next, with both arms straight and pressed lightly against the wall, slide them up until they are shoulder height.
Do not move any other part of you. Do not raise your shoulders or your chin.
Repeat several times and frequently during the day.
Your goal is to build muscle memory.
INCREASE FLEXIBILITY
The horizontal version of aligning the spine.
Lay flat on your back. Press your entire back into the floor, including the back of your neck, tuck your chin.
Try to elongate the spine by pressing the small of your back into the floor. Your arms should be out about 45 degrees, palms up.
Lift only your chest off the floor.
Squeeze your shoulder blades together and hold for a count of 5 seconds. Repeat several times trying for an increased lift with each try.
Make sure the back of your head is flat on the floor with your chin slightly tucked toward your chest.
BUILD STRENGTH
Planks are a fundamental core exercise.
Keep your back flat, neck aligned to your back. Squeeze your butt together, hold it tight.
Don't stick your butt up or sink in between your shoulders.
Hold this position for 1 minute and repeat.
If you can't hold it for 1 minute, bend your knees to the floor. Take a 10 second break and pop right back up. You will be able to do it.
OKAY, I SAID '3-QUICK-STEPS', BUT I NEED TO ADD THIS ONE
DYNAMIC BACK MOTION
Assume the position.
Bend forward at the waist about 45 degrees. Knees also bent.
Get the weight in your heels by pushing your butt back and out like you are looking to sit down, extend your arms in the same plane as your back.
Stretch your back by reaching forward and up with your arms while pulling back and down with your butt.
Hold for at least 30 secs and repeat several times.
Maintaining spinal alignment is essential to the health of your spine. Each vertebra must carry its own weight. Preserving flexibility and good back strength will keep your joints from grinding against each other and causing pain.
CHANGE FOR BETTER AND FOREVER
Everyone can use help solving back pain by correcting their posture. PurePosture is a one-of-a-kind device to align your spine, increase flexibility, and help solve neck and back pain. It is easy to use, safe and quick. Most important, it's effective. It really works! Invest in PurePosture today.