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20.02.2016
80% of adults report lower back pain at some point in their lives and 10-15% of all sports-related injuries involve the spine. Along with opposable thumbs that we can use to work the TV remotes we invented, one of the things that distinguishes us from many other animals is our spine.
The spine is made up of 24 semi-rigid presacral vertebrae (seven cervical, twelve thoracic, five lumbar) separated by discs. Intervertebral discs hold vertebrae together, act as shock absorbers, and allow dynamic spinal movement. Bony projections come together along your mid-back to form the spinous process, which you can feel and see. Ligaments run along the spine and provide stability, helping the spine protect nerves extending from brain to body. These lie deep within the abdomen and hip, connecting the lumbar vertebrae and the iliac crest to the top of the femur.
Aggravated with: Sudden spinal overload, repetitive movement with poor technique, hunched posture, tight abdominal muscles, and lots of sitting.
Aggravated with: Too many crunches (especially without posterior chain training), over-exercising, excess abdominal fat, reliance on weight training belts.
Aka the booty, these are the muscles that help bring your thigh behind you (think: donkey kicks), rotate it, and bring it to the side. Aggravated with: Prolonged sitting, sleeping in fetal position with knees pulled up, sitting on your wallet, standing for long periods on one leg, sleeping on your back with feet splayed under the weight of a heavy blanket.
This small muscle lies deep within the glutes and connects the thigh to the pelvis near the sacrum. Aggravated with: Distance running (repetitive overuse in general), prolonged contraction (such as driving a car), sitting with one foot underneath you, walking with duck feet (toes out), sitting too much. Most spine injuries that occur during training are muscle strains or ligament sprains, usually due to improper loading and technique. The safest position for the lumbar spine is a neutral position — a natural but not exaggerated S-curve (double check the spine image at the top of this article for reference). Single leg exercises help develop the lower body and immediately challenge the lower back and hips, building stability and function.
When we sit or lie around all day, intervertebral discs absorb fluid and become tighter, allowing less range of motion and promoting injury. Spondylolisthesis, which can occur after a spondylolysis, is the forward slippage of one vertebrae on another.
Excessive flexion, extension and rotation are bad news for anyone with spondylo-situations. Resistance training helps build strength and endurance in the supporting musculature, and help activate weaker or inhibited areas. But before you randomly start lifting, running, twisting and jumping, think WWDMD (What Would Dr.
Forcing the cervical spine into excessive flexion or extension with resistance can lead to breakdown of joints and discs.
Here are some sample mobility drills that can keep the spine mobile yet stable in all the right places. Instead of squatting to get down on the floor, try going into a lunge and keeping your spine neutral. Yoga may help improve posture through development of extensor muscles and thoracic mobility. While on this surface, assume a position of slight knee and hip bend while contracting the lower torso muscles.


Spinal health comes from a complex interplay of mobility in some areas and stability-strength-endurance in others.
To learn more about making important improvements to your nutrition and exercise program, check out the following 5-day video courses. They’re probably better than 90% of the seminars we’ve ever attended on the subjects of exercise and nutrition (and probably better than a few we’ve given ourselves, too).
In the middle of divorce, it's important to remind yourself that life won't always be so difficult. Still, it's hard to believe that things get better when you're dealing with the stress of a split, so to help remind you, we've compiled 10 of our favorite quotes on self-preservation and rebuilding your life after a hardship. Click through the slideshow below to read them, then head to the comments to share your favorite quotes or sayings on perseverance and moving on.
The best and most beautiful things in the world cannot be seen or even touched - they must be felt with the heart. Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work.
I cannot even imagine where I would be today were it not for that handful of friends who have given me a heart full of joy. The beauty of a woman must be seen from in her eyes, because that is the doorway to her heart, the place where love resides.
Let my soul smile through my heart and my heart smile through my eyes, that I may scatter rich smiles in sad hearts. The face is the mirror of the mind, and eyes without speaking confess the secrets of the heart. The love of a mother is the veil of a softer light between the heart and the heavenly Father. I love those who can smile in trouble, who can gather strength from distress, and grow brave by reflection.
The highest prize in a world of men is the most beautiful woman available on your arm and living there in her heart loyal to you.
The heart of a mother is a deep abyss at the bottom of which you will always find forgiveness.
To help you make peace with being alone, we've assembled a list of our 10 favorite quotes on the benefits of spending time with yourself. Low back pain accounts for more lost person hours than any other type of occupational injury and is the most frequent cause of activity limitation in those under age 45.
The spine provides structural support for our bodies, protection for our central nerves, and facilitates locomotion (aka movement).
Five sacral vertebrae fuse to make up the sacrum, which helps transfer upper body weight to the pelvis through the sacroiliac joint.
These discs measure around one centimetre in height and consist of a gooey center (nucleus pulposus) surrounded by connective tissue (annulus fibrosis).
Decreased mobility in the hips, hamstrings, ankles, and thoracic spine can lead to overcompensation at the lumbar spine and excessive pelvic tilt. A common error is lumbar flexion during movements like good mornings, situps, deadlifts, and rows. You can find a neutral spine by flexing your lumbar spine, then extending it and trying to find the midpoint between the two, or by standing tall and taking a deep breath. If you’re always lunging and twisting for martial arts or your plumbing job, get good at lunging and twisting. When posture is appropriate (proud chest, natural lumbar curve, tight core, retracted shoulder blades, etc.) – then we’re able to handle higher amounts of compressive force.


Introduce yourself to regular movement (warm ups, yoga, and dynamic joint mobility, along with walking and swimming). A comparison of two forms of periodized exercise rehabilitation programs in the management of chronic nonspecific low-back pain. Exercises for the torso performed in a standing posture: spine and hip motion and motor patterns and spine load. Yoga decreases kyphosis in senior women and men with adult-onset hyperkyphosis: results of a randomized controlled trial. Yoga and disc degenerative disease in cervical and lumbar spine: an MR imaging-based case control study.
Evaluation of the effectiveness and efficacy of Iyengar yoga therapy on chronic low back pain. Effect of short-term intensive yoga program on pain, functional disability and spinal flexibility in chronic low back pain: a randomized control study.
There will, in fact, come a day when you don't struggle to pull yourself out of bed and get yourself to work. And as anyone who's ever been through a split can tell you, all too often, that feeling gives way to loneliness. It's doing exactly what you want to do again and listening to the inner thoughts you may have silenced toward the end of your marriage. Click through the slideshow below to read them all, then head to the comments to share your favorite sayings on solitude.
Excessive training of the rectus abdominis (at the expense of posterior chain muscles) can diminish the ability to carry weight overhead (think jerks, snatches, overhead presses) and lead to lower back injury. It also helps with exhalation (coughing, etc.), which many folks discover when they strain the QL and then live in fear of sneezing. Too much flexion or extension at the lumbar spine, usually caused by weak core muscles, can lead to injury.
This is especially true for gym rats who do too much bench pressing and not enough pulling or hip extension. Thus, folks with greater musculature in the neck and shoulders have a better chance of withstanding cervical impact. You won't always want to take cover and curl up in the fetal position when someone has the nerve to mention your ex's name.
Loneliness occurs when you grow tired of yourself and start to anxiously look for someone -- almost anyone -- to help fill the void in your life since you and your spouse split.
This keeps back problems in full force (plus said gym rats end up looking like light bulbs). If this doesn’t help your spine, at least you’ll now be known as the balancing flailing loser in your neighbourhood.
You can throw a lot farther or punch a lot harder when your hips and shoulders are involved than when you’re just twisting at the waist.
To assist the process, build up your paraspinal muscles with exercises involving spinal extension and stabilization.



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