This Article is About
butt
spinal muscles
proper posture
back muscles
lumbar spine
lower back pain
erector spinae
Sa+sb=fb: Strong Abs And A Strong Butt Equals A Flexible Back!
Join 1000's of Authors at StreetArticles Today!

Sa+sb=fb: Strong Abs And A Strong Butt Equals A Flexible Back!

Many people visit doctors and practitioners in both conventional and holistic medicine settings for back pain. Much can be done on your own with these great stretches for back pain.

It kills me and I hate it when I see these guys in the gym, lying face down, their torso draped over a bar, side horse, or other such strange exercise implement, holding a weight at the back of their head and moaning and groaning while doing intense back extensions.

I feel sorry for them. They truly feel they are improving and strengthening their back muscles, but the opposite is true and they are doing more damage than good unfortunately.

Did I say strengthening the back?! Completely unnecessary!!! Let me share an important secret with you.

The weakest link in the back is L5 / S1 the last Lumbar vertebrae which attaches to and lies on top of the base of the sacrum. In most people with lower back problems and disk pathologies which can bring about Sciatica, this occurs because of L5 slipping forward on top of the sacrum / S1 base thereby squeezing the kishkas out of the disc between them.

Well, guess what's happening when you're doing those wonderful back extension exercises to “strengthen” the back?!

The same thing or worse. You're putting pressure again and again on that weakest link, increasing the lordosis / curvature of the lower back and lumbar spine, causing more pressure and pathologies on the disc and between the vertebrae.

(Now, I am not saying there is no place for these “type” of exercises at all, but in the context of back pain and the need to strengthen the back, no uh uh!!! Especially lower back pain. It depends HOW they are done, WHAT for, and at what INTENSITY, and whether static or dynamic.)

Our back muscles are probably naturally one of the strongest and most active muscles in our body. Think about it. Whether while walking, standing, or while I sit here at my computer, the para spinal muscles including the erector spinae which travel the length of the back and spine, are totally engaged in order to maintain proper posture and to keep us erect. Most of the time and most of the day. The back is already naturally doing its job extremely well without any extra help.

Why spoil a good thing or fix something that's not even broken?

That weakest link in our lower back needs to be strong enough and yet also flexible enough at the same time, in order to handle ascending forces of gravity from our legs, and descending forces from our upper body. We know that our center of gravity passes through approximately in front of or through the 4th Lumbar vertebrae and that general area. It's an extremely important area that needs to be strong and supple.

So how then to accomplish this?

Our buttock muscles and abdominal muscles act in tandem to stabilize the critical lower part of the spine. The buttock muscles from behind and the abs from the front. Now you can probably understand the big deal about all those extreme exercise videos for butt and ab muscles. It's not only to look good, though that definitely doesn't hurt, but it serves a higher or in this case a lower purpose.

With a strong stomach and butt which are well balanced – as we obviously do not want to over exaggerate either – the natural curvatures of the spine including a natural Lumbar lordosis are maintained. The area of the lower back is then maintained, open, and flexible and can naturally handle whatever comes its way from day to day action, work, and natural stress.

So here very simply are the basic exercises to do in order to accomplish this purpose. There are many but these are easy and among my favorites, and you already most likely know them.

For the Butt: Leg extensions. Down on your hands and knees with your upper body and head in a straight line. Lightly extend your leg behind you as you breathe out, leading with the heel and bringing your leg in line with your upper body, heel behind you. Breathe in as you bring your leg back to the starting position and back so you are again on all fours. Do 10 repetitions of each leg and try to work up to 3 sets at a session.

You can add donkey kicks to focus more strongly and specifically on the butt muscles. From the previous exercise when your leg is extended behind you, bend the knee to 90 degrees, and pulse with the leg kicking upward into the air with the heel. Breathe out on the action and in as you return the leg. Same deal, 10 repetitions with each leg and work up to 3 sets of the exercise per session.

For both, you can eventually add some ankle weights to increase resistance, but be careful and take it slow. You don't want to cause more damage to your back or to your knees.

For the abdominal muscles: Simple situps. Lying on the back, feet flat on the ground, knees bent to 90 degrees, hands preferably resting on your thighs or crossed on your chest. Many people cross their fingers and wrap their hands behind their neck while doing situps. They may end up doing a situp, but they are also causing damage to their neck and cervical spine as they pull on it and bring their head forward out of line with their upper body. If anything, your hands should be lightly touching the sides of your head or your ears, is all.

Lift your shoulders off the ground and breathe out as you bring your upper body to about 45 degrees. As soon as you feel the edge of your scapula / shoulder blade come off the ground, you can return to the lying starting position and breathe in. Bringing your body up more than 45 degrees will recruit the hip flexors and iliopsoas muscles which blend with the lower abdominal muscles, but are definitely not abdominal muscles themselves. Also completely unnecessary, so do the situps simply, slowly, and correctly with proper technique 10 at a time, working up to at least 3 sets at a session.

For extra credit and to help the balancing of abs and butt through the body's diaphragmatic system, pull your anal sphincter closed and in as you go up into a situp, and release it passively as you come down.

There you have it and you're now on your way to a more flexible and supportive lower back. Enjoy doing the correct exercises and the next time you're in the gym and see some of these guys huffing and puffing needlessly while destroying their lower backs, you can either laugh to yourself and smile, since you know the real secret, or better still go ahead and share it with them before they hurt themselves.

Wake up and start living!!!


Street Talk

No comments present
You May Also Like
Get Off Your Butt To Make Money Online
So you want to make money online.  Thats all fine and dandy but to be honest most people arent willing to do what it takes.  Way too many people get on this thing of thinking all they have to do is press a few buttons and in the morning they…
By: Dale M in  Internet and Businesses Online  >  Affiliate Revenue   Oct 08, 2011  
0
  Likes: 3

Can I Make My Butt Bigger?
With all the skinny jeans, tight pants and ultra small shorts in fashion these last couple of years female behinds seem to get a lot more attention in the media and in real life. And with many celebrities like Jennifer Lopez, Beyoncé, Sofía Vergara, Shakira, Kim Kardashian etc. sporting actual…
By: PeterD in  Health and Fitness  >  Exercise   Jul 30, 2013  
1
  Likes: 1

Why Sitting on Your Butt is Making You Skinny Fat
Are you aware of the people who are so against exercise of any kind that they would rather starve themselves "healthy" and "fit" rather than put in even a few minutes at a gym, on a treadmill or even on a walk around the block? If so, you might want…
By: amie nogrady in  Health and Fitness  >  Exercise   Jan 31, 2013  
1
  Likes: 1

How Can I Firm Up My Butt
It isn’t unusual for any woman to glance back at the mirror and ask themselves this question. With changing expectations for both genders, image-concious men are also becoming increasingly enamored with their bulging posteriors. Altering your diet and pursuing an exercise plan are still the most common, and most effective,…
By: Jacques Misteau in  Health and Fitness  >  Weight Loss   Dec 14, 2010  
0
  Likes: 0

How To Build A Better Butt for Women
Here’s three tips that will help you to build a better butt. I know that you want to lift, tone, and firm your bum, but you are having a few struggles doing it and it may even seem that no matter what you do you just keep packing on the…
By: Kenney Edwards in  Health and Fitness   Nov 30, 2011  
0
  Likes: 0

My Wife Says She Loves Me But Is Not In Love With Me – The Big Mistake That You Don’t Want to Make Now!
As someone who gives marriage advice, one of the things I unfortunately here from men is my wife says she loves me is not in love with me. If you’re in this spot, then I know that you’re probably a little devastated by hearing that, and also feeling a little…
By: Jason Nelson in  Relationships  >  Marriage   Apr 19, 2011  
4
  Likes: 17

Benefits Of Cross Training
Does your workout routine get boring after a while? I know mine does, so I suggest varying your training routine every few weeks to ramp up your enthusiasm and motivation. In addition, subjecting yourself to the same movements stresses out knee joints and increases your risk for injury. If you…
By: Lesley H in  Health and Fitness  >  Aerobics Cardio   Jun 19, 2012  
2
  Likes: 1

Learning Playing Guitar: Classical Guitar Basic
Exactly what is classical guitar? Well, the "classical" doesn't acutally refer to classical music itself, but to the classic way in which the guitar is built, held and played. A classical guitar's strings (usually six, but more are not uncommon) are made with brass or copper-wrapped nylon for the lower-pictched…
By: Acy Duryea in  Arts and Entertainment  >  Music Instruction   Aug 05, 2011  
0
  Likes: 2

Eating Your Way Out Of A Back Problem
Cooking and following recipes and generally, writing about food is not really my "thing". However, this time I would like to share with you something that I truly enjoyed! I have been on the Raw Journey for a while. In most of my adult life I have been vegetarian. Nothing…
By: Piroska Varga in  Food and Drink  >  Salads   Jul 24, 2013  
1
  Likes: 10

Codeine The Most Common Prescription Medication
Buy Codeine Online if you have been denied access to it at different pharmacies. Codeine is a pain relieving medication that has been used for decades. It is known as one of the strongest pain relieving medication and due to this very reason different companies and authorities wish to decrease…
By: Buy Online Medication in  Health and Fitness  >  Back Pain   Jun 01, 2016  
0
  Likes: 0

Tips For Living At Ease Though Dealing With Back Pain
Back pain can be a hard health issue for any individual to live with. Individuals are left in great agony as they strive to do usual everyday activities which are vital for survival. Neck and back pain sufferers can celebrate, though, given that there are certainly several techniques to lessen…
By: Jeremy Wallman in  Health and Fitness  >  Back Pain   May 28, 2016  
0
  Likes: 0

Sitting In the Office All Day: The Good, the Bad And the Ugly
The good: working eight hours—or even more—a day at the office can certainly fatten your wallet. Unfortunately, your waist can pack on some fat too. And that’s just the start of it. Sitting in the office all day can go from bad to ugly. Because let’s face it, the work…
By: Baburaj Devi in  Health and Fitness  >  Back Pain   May 23, 2016  
0
  Likes: 0

Important Facts That You Should Know About Sciatica
Understanding Sciatica Sciatica is an excruciating pain which starts in the lower back and moves down the leg. It can occur gradually due to the general wear and tear of the muscles and it can also happen when one or more nerve roots are compressed due to spinal disc herniation.…
By: Hyun Bae in  Health and Fitness  >  Back Pain   May 12, 2016  
0
  Likes: 0

Done With Microdiscectomy? – Take Care Of Yourself This Way
We spend a lot of our time in our office doing workplace activities. And often forget to give ourselves some time to relax when there is an overloading work which often results in fatigue and headache that is usually mitigated by taking a cup of coffee. Minor ailments in our…
By: hannahilton in  Health and Fitness  >  Back Pain   Apr 08, 2016  
0
  Likes: 0

Epidural Steroid Injections – An Overview
The inflammation that is associated with various spinal conditions such as herniated disc, spinal stenosis, degenerative disc disease, etc is reduced with the help of epidural steroid injections whose aim is to reduce maximum amount of pain and bring the people back to their normal activities. In such chronic pain…
By: Hanna2 in  Health and Fitness  >  Back Pain   Feb 12, 2016  
0
  Likes: 1

Article Views: 1384    Report this Article