So last week I talked about how I equate the body to a car , where is the heart is the engine of the body and your core is the transmission of your body . So what exactly is your core? It is the midsection of the body comprised of the the rectus abdominus , transversus abdominus , obliques and erector spinae . There are also muscles whose origin start or can affect your core such as your hamstring, hip flexors and glutes .
And when your core breaks down usually in the form of a lower back injury , your done … it makes doing even the most mundane tasks hard . I myself can attest, as I have had a lower back break down at least once a year (Its usually a sign overtraining for me and to take a break).
Here are a few facts about the significance of your core breaking down (Low back problems)
- The lower back is one of the number one things that keep people from work each year
- About 80 percent of adults experience low back pain at some point in their lifetimes
- Back pain is one of the most common reasons for missed work. In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.
- Americans spend at least $50 billion each year on back pain
So regardless if you’re a couch potato or a gym rat , the Core is still often heavily neglected. Sure you probably do some crunches and such, but when is the last time you worked your lower back ? or did an exercise that encompassed your entire core ?
Save your “transmission” from breaking down with these tips!
You were probably yelled at numerous times as a child to SIT UP STRAIGHT. Who knew they were actually trying to prevent us from hurting our body. Proper body ergonomics are as follows: feet on the floor, hips should be the same level or higher than the knees ,forearms should rest easily on the arm rests ( if you have them ) and finally sit completely against the back of the chair. If you work in an office, find out if there is someone available to set up your workspace ergonomically, or adjust it yourself, so that you’re seated in the position I mentioned.
Don’t sit for prolonged periods of time. This goes hand in hand and hand with the above mention of proper ergonomics. Even if you do follow proper body ergonomics sitting at work, it’s still hard to maintain for long periods of time , causing you to eventually relax that natural S curves of your spine and for your back to get out of wack . So every 20 min to an hour, STAND UP! Twist your body, touch your toes, march in place!
LIFT WITH YOUR LEGS NOT YOUR BACK! I am sure you have been told this a million and one times. But you have un doubly just bent over picked up something heavy without even bending your knees a crack. Your leg muscles comprise the largest muscle group of your body! Don’t make your lower back do all the work, NUFF said
Not wearing proper footwear can screw up your core. WHAT? Yes, The feet are your foundation, and your foot wear can throw off your alignment all the way up to and including your core . The most common culprits are high heels and sandals. If your job entails you being on your feet for long periods of time, and your feet or back seem to hurt more often than not , you might want to consider visit a podiatrist to see if you need a special orthotics for your shoes.
Keeping your body moving by exercising regularly benefits your core in a many ways. For starters it helps you to keep a healthy body composition. By keeping yourself at a healthy weight, it’s less stress on your core. It also helps to keep your core strong, especially when incorporating core strengthening exercises such as the dead lift plank, sit ups back extensions and many more. It also helps to keep your core flexible. Be keeping the core flexible it helps to alleviate any tightening in your hips flexors or hamstrings which can also cause problems. (Contact me if you need any more exercises or for ways to stretch)
As I stated earlier , your Core , being the “ transmission of your body “ is really important . I hope some of these tips will keep you going strong !!
Till next time
You Stay Fit, America
P.S Have you check out Facebook.com/YouKenBeFit2 , NO ?!?1 You should , I post a lot of fun fitness and motivation stuff !
P.SS If you have a already , I am doing a survey and your response is important to me ! https://www.surveymonkey.com/s/HTBHHCX THANKS A BUNCH !