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Friday MineFit TidBit - Plus a BONUS lower back exercise

Posted By Darrell Smith, Friday, May 19, 2017
Happy Friday! Today we will focus on: The Big Three Injury Free: Lower Back Pain Reduction

Read this study, then apply it where your workforce needs it the most.  

First, the TidBit: 
The study is relevant because of (1) the number of participants is high and (2) it has sound methodology. It outlines a top diagnostic tool to measure lower back pain, and it is a window into the best way to reduce back pain in patients between 45-55.

Methods: Lay on your back and try to lift your leg up into the air, keeping your leg locked, and do not let your spine pull away from the floor. How high do you get? This metric is directly correlated to the likelihood of experiencing lower back pain. The less height you get, the more vulnerable you are to pain. 

Second, the Move:
A leading cause of back pain is tight hips and thighs. Apply this exercise in your next health and safety training! It is a catch-all for lower back pain and injury reductions among your workforce.

Scissor stretch!
Stand up and cross your right leg in front of your left, keeping both legs stick straight. Then, jut your left hip out to your left as far as possible. You will probably feel a stretch on the outside of your left leg, and maybe even in the back of the leg. 

Switch legs and repeat the same action. Hold for 20 seconds, two times each side. The pictures below indicate an option to go overhead with your arm, or hold onto a wall. You can do it without either of these modifications, just free-standing during a training or warmup.  

Why do we do this? As you might recall, tight hips and hamstrings refer as lower back pain because the muscles pull on the lower spine, inducing stress and strain. 

So, take five minutes to cross your legs in a scissor position while standing. It will save you and your employees a trip to the doctor — and the distraction (and cost) of chronic lower back pain.

Your MineFit Head Coach,
Monica



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