As a back pain sufferer, you are certainly not alone. Research suggests that four out of five adults will experience the symptoms of low back pain at least once in their lifetime. For some poor individuals back pain is something they have to endure on a daily basis. Your back is a very complex structure consisting of 33 vertebrae, 30+ muscles, numerous ligaments, multiple joints, and inter-vertebral discs. Due to this complexity there are many parts that can cause discomfort when injured or compromised in some form.
Causes of back pain include but are not limited to poor posture, weak back and stomach muscles and misalignment. Many of these causes can actually be attributed to one force we must all battle: gravity. Inversion therapy puts gravity to work for you by placing your body in line with the downward force of gravity. Using your own body weight as a natural form of traction, being inverted causes elongation of your spine by increasing the space between the vertebrae, thus relieving the pressure on discs, ligaments and nerve roots. Less pressure means less back pain.
If you are a follower of trends in exercise and fitness, you have almost certainly heard the phrase "core strength." Core strength refers to the muscles of your abdominal area and your back and their ability to support your spine and keep your body stable and balanced. Whilst inversion therapy on a Teeter hangup such as the Teeter F7000 or Teeter EP-550 will relieve pressure on your back and reduce or eliminate pain you will also need to learn how to strengthen your core muscles to prevent back pain from becoming a daily problem.
The major muscles of your core include: transverse abdominis, external obliques, internal obliques, rectus abdominis, erector spinae. Some examples of exercises that will target these muscle groups include: plank, arm sweep, crossover crunch, crunch, back extension. So be sure to target these muscles in your strength training workouts. When the core muscles are weak or there's an imbalance (e.g. you work your rectus abdominis with crunches but fail to strengthen your transverse abdominis), a common side effect is back pain. Many people experience lower back pain from: muscle strains and spasms, sciatica, herniated disc, injuries, fibromyalgia and osteoarthritis. If you have weak muscles, poor posture and/or excess weight then your back will be one of the first places to feel the strain.
Before you commence any new exercise regime you should first consult your doctor to rule out any major injuries. If your doctor gives you the okay then you can get started strengthening your torso. Firstly, check your posture to make sure you are evenly distributing the pull of gravity. Good posture includes the following elements: a straight line from your ears, shoulders, hips, knees and ankles, head is centred and shoulders, hips and knees are of equal height. Some of the most common posture mistakes include: forward head, rounded shoulders, arched lower back, excessive anterior pelvic tilt (your backside sticks out), excessive posterior pelvic tilt (protruding abdomen/pelvis). By strengthening and stretching the muscles of your back, stomach, core and thighs, you can help reduce or prevent problems with back pain. The following exercises would be essential inclusions in your exercise regime: wall slides, prone leg raises, supine leg raises, semi-sit ups and standing back stretch.
Strengthening your core muscles will alleviate back pain for most sufferers and you can then help to keep the pressure from building up again by utilising inversion therapy.
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