Lifestyle Habits and Exercises for a Healthy Spine (Lower back)
By Erik Nieuwenhuis MS, PT Work Injury Prevention Specialist and Health Coach at St. Luke’s 712-279-1842 Nieuween@stlukes.org

Ten habits for a healthy spine (lower back) for improved Quality of LIFE are;
1) Maintain a Healthy Weight and Body Composition (muscle versus fat weight) for your age and height
2) WorkSmart and use Proper lifting mechanics with feet wider than shoulder width apart and staggered stance for improved balance and stability to protect your back and shoulders
3) Have your chair adjusted properly to support your lower and mid/ upper back daily
4) Maintain good and upright posture, whether standing or sitting, with head up, shoulders back, and abdominal muscles and gluteal muscles slightly contracted
5) Strengthen your lower back, mid to upper back, and Abdominal muscles (CORE muscles) 2-3 times each week in three planes of motion
6) Strengthen Hip and Leg muscles (CORE muscles) in three planes of motion 2-3 days each week to protect your lower back
6) Perform daily 3D WorkSmart flexibility of your entire body from head to toe, especially f7cusing on your hips, calves, and thoracic spine (mid back) and shoulders flexibility
8) Reduce stress (deep breathing, be physically active daily, eat healthy, and Pray) and Live your daily life with a positive “I can do it” attitude!!
9) Warm up before you start the workday, play your favorite sport, or prior to any physical activity
10) Buy a supportive and good mattress and bed for proper daily recovery and rest (7-8 hrs/ day)

For the month of July I’ve got three excellent strength training exercises to strengthen your core (hips/ lower back/ abdominals and legs), that will improve your height “make you stand up taller”, breathe easier, and reduce your risks of lower back pain or injury for improved quality of LIFE!!

If you sit for 6 or more hours each workday, these three strength and balance exercises below and the worksmart stretches noted in the warm up below are very important for the health and vitality of your lower back.

For your warm up, I would recommend stretching your calf, hamstring, hip flexors, piriformis, and groin/ hip adductor muscles in three dimensions noted from the WorkSmart Stretching Plan Poster from St Luke’s Health System. You may contact Erik Nieuwenhuis MS, PT to see how to get this WorkSmart Stretching plan poster and/ or handout for your workplace, office or yourself at Nieuween@stlukes.org. See WorkSmart stretching plan posters at all of the 4 Seasons Health Club locations across Siouxland.

The first strength training exercise is called the 1) Sumo Squat. Stand with your feet wider than shoulder width apart and both knees and toes pointed away from each other to the outside (toed out posture). Keep your head up (eyes looking straight ahead) and your upper body and trunk upright throughout this entire exercise. Hold both of your hands together hanging straight down towards the floor, and slowly squat down towards the floor as far as you can comfortably and slowly return to the start position. Repeat this exercise 8-12 repetitions or to fatigue. I like to tweak this exercise by holding a dumbbell (or kettlebell and hold the handle) with both hands wrapped around one side/ or end of the dumbbell and the other end hanging down towards the floor. You will really feel your hamstrings and glut’s with this exercise. Another tweak is to add a staggered stance with either your Right or Left foot forward and repeat this exercise.

The second strength training exercise is called the 2) Posterior Lunge. Stand up tall and step backwards (lunging) with your right foot, letting your right toes come into direct contact with the floor (don’t step or lunge backwards with your foot flat, have your toes pointed down and most of your weight should be on your front foot) and your arms at your sides towards the floor OR out to the sides of your trunk to increase your balance and stability. Repeat this posterior (backward) lunge for 8 to 12 repetitions and then repeat this for your left side. Perform this exercise slowly and with good body control, as your balance will be challenged, and try to hold the end range of the posterior lunge for 1-2 seconds. This is an outstanding exercise to activate those hamstrings and gluteal muscles which go to sleep the longer you sit and this exercise really wakes them up. You also stretch your hip flexor in the sagital plane of the opposite side non lunging leg, which also greatly helps to reduce biomechanical stress to the lower lumbar spine, facet joints, and discs.

Lastly, I recommend the 3) One Leg Deadlift (balance and reach) with a dumbbell, kettlebell or no weight at all to start. This exercise is excellent and should be done very slowly and controlled for your safety. Start by standing and balancing on your Right foot (toes pointed straight to slight toe out) with both of your hands held together hanging inline with your belly button. Slowly reach down towards the floor with both hands in front of your Right foot trying to keep your Right leg slightly flexed (or bent) and your spine as straight as you can and your left leg will extend behind you to help assist with counterbalancing your body…go as low as you can comfortably. Now return to starting position balancing on one foot (right) and repeat for 8 to 12 repetitions. Now, repeat on the other side, or left side. Another great way to tweak this exercise is to add holding a dumbbell with both hands as you did in the sumo squat or holding a kettlebell with both hands to add resistance. This exercise will greatly challenge your balance and really wake up your calf/ hamstrings and gluteal muscles. I also really like to tweak this exercise by reaching to the inside or outside and slightly in front of my Right foot or the foot I am balancing on to really challenge my balance in three planes of motion.

These strength and balance core exercises will greatly assist you in Working, Playing and Living Smart and Safe!! Start with 1-2 sets of 8 to 12 repetitions and work up to 2-3 sets to be performed 2-3 times each week. Have a wonderful and healthy summer Siouxland!!

Sources:
1) The Well Workplace Healthletter by WELCOA May 2008 “Tips to help reduce and prevent back pain” page 4-5.
2) The Art of Strength “Providence” Kettlebell Training DVD by Anthony DiLuglio of Punch Gym in Providence Rhode Island. www.theartofstrength.net
3) “Kettlebells and Lower Cross Syndrome” article on the internet by Anthony DiLuglio from the Perform Better website at www.performbetter.com
4) Fitness Rx for Men magazine “The 300 Workout Challenge” pages 76-87 January 2008.
5) Gary Gray PT from Gray Institute from his Chain Reaction courses, Functional video digest series and Fast function DVDs www.grayinstitute.com.
6) Erik Nieuwenhuis MS, PT Work Injury Prevention Specialist and Health Coach for St Luke’s Health System in Sioux City, IA.