maintaining a mild contraction of the abdominal wall can help ensure sufficient spinal stability, but for some its not as straight forward as it sounds..as some tend to push the abs out..lie on your side, rest your head on a pillow/cushion,place your flat palm against your lower abs, just below your navel, push the abs out, now draw them away from your hand, do it again..now start to tie your breath it, exhale as you draw the abs in inhale as your release, have another go...try about 8 times, now do it seated and standing, dont squeeze your glutes though (bottom muscles!) as this is deep work, the deep ab muscle thet strengthens your back is attached to your spine and is below 3 other muscles, keep the work deep..
take time to look at your hip bones, are they level? is one higher than the other?
Stand up, look at yourself in a full length mirror, is your bum tucked underneath you, or is it pushed away from you? have you never looked before? start from now, and look everyday..you look at the TV everyday so why not take a few mins and look at your body everyday..dare you!
To reduce your back pain tuck your tailbone under, then push it away from you, s-l-o-w-l-y..repeat 5 times...then stop halfway between these 2 positions...your pubic bone (dont be shy!) and your hip bones are all on the same level arent they?? check! if not make the adjustment, even if its a centimetre.
2 basic things to put you on the road to a stronger back for life, now all you have to do is remember and use this all the time, 24/7, at work and play..always..as back injuries usually happen when you are distracted, when you are lifting something at work and not concentrating, when you take the washing out of the machine , bending and rotating the torso as you pull the washing out..focus on your position until it becomes 2nd nature, take care of yourself!
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