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Salud: Back Health

Welcome to Week 2 of Salud: Move!

Lower-back pain is the number one cause of disability in the world. Sitting for too long is a leading cause of tight hips and stiff backs. Our objective this week will be to illustrate the serious risk of excess sitting and learn a simple evaluative technique to find out how sitting affects our posture.

 

Many daily environments at work, home, and in between promote time spent slumped over in front of things like your smartphone, a computer, the steering wheel, or on the recliner parked in front of the tv. This prolonged forward position can lead to muscular imbalances of the torso and shoulders resulting in posture related pain. In this session we will take special care to be aware of the time we spend in this detrimental position.

Download the 3-week Move program in PDF to view on the go. 

You might not know
  • Low-back pain is the leading cause of missed work days in the US.

  • The lower back can be seen as the epicenter of poor posture.  When posture is off anywhere in the body, this area will feel the radiating effects.

  • Stress and tension that we carry in our lower back are exacerbated by our joints being out of alignment from poor posture.

 

Your Weekly Objective
  • Continue building your tool-box of exercises from the latest selection of spinal-based exercises demonstrated for you in this session.        

  • Perform exercises that will balance and improve the structure and function of your hips, gluteus, and spinal muscles.

Your back and movement

Most of us get back pain at some point in our lives. It may be due to a sports-related injury, an accident, or a congenital condition such as scoliosis. But most of the time, upper or lower back pain develops during the course of day-to-day life. Repetitive activities at work or home, such as sitting at a computer or lifting and carrying, may produce tension and muscle tightness that result in a backache. Fortunately, there's a lot we can do to prevent this sort of problem. General physical fitness and a healthy weight are important. But one surprisingly simple strategy can go a long way: Paying attention to your posture.

Good posture not only protects you against back pain, it also improves your overall health and appearance. Poor posture, on the other hand, promotes back pain and can affect the position and function of your abdominal organs, inhibit breathing and oxygen intake, and cause headaches. It may also affect mood.

The basics of posture
Your Exercise Prescription

Posture is the way you hold your body while standing, sitting, or performing tasks like lifting, bending, pulling, or reaching. If your posture is good, the bones of the spine — the vertebrae — are correctly aligned (see illustration).

 

Correct alignment

Good posture means keeping the cervical, thoracic, and lumbar curves in balance and aligned, with weight distributed evenly over the feet. Seen from the side, your ear, shoulder top, hip, knee, and ankle should line up vertically when you're standing.

 

The back has three natural curves: a slight forward curve in the neck (cervical curve), a slight backward curve in the upper back (thoracic curve) and a slight forward curve in the low back (lumbar curve). When these curves are in proper alignment, the spine, shoulders, hips, knees, and ankles are in balance, and body weight is evenly distributed. The payoff is less stress and strain on muscles, joints, and ligaments, and a reduced risk for back, neck, and shoulder pain. Some of the classic signs of poor posture are a potbelly, rounded shoulders, and a jutted-out neck and chin (known as a forward head position).

 

Exercise Prescription (Rx) – Perform exercises 5x this week and notate in your log anything you notice in your body during the exercise (tight muscles, stiffness, pain, fatigue, different feeling on one side vs. the other, etc.)

Now that you have completed Week 1, focusing on the hips, we will move on to Week 2 focusing on back health.  The hips and spine are connected, so this week will build on the Hip exercises from last week and lead into next week's lessons focusing on the knees.  Consistency and persistence are key. If you completed the Exercise Prescription for your Hips 5 times that provides more benefit than if you completed the routine 2 times.

 

Exercise Prescription Document – Back Health Exercises PDF 

 

Week 1 Assessment Survey – After completing Week 1 Exercise Prescription for Hips. Help us improve the program by completing the Week 1 assessment survey.

Bonus Task - Intensity

Intensity

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Continue to Salud: Knee Health
Week 3

We are here to support you on your bitcoin journey, so please reach out to saludsats@protonmail.com with questions, comments or feedback on the program and your experience. Download the program PDF or save the site URL to access program anywhere you go!

Download the Salud: Back Health here.  You can find the complete Salud: Health Action Plan here. 

URL: salud.com/move

Continue to Salud: Knee Health

• Lie on your back with legs up over a block/chair bent at 90 degrees 

• Place arms straight out palms up. 

• Relax your legs shoulders and back.

Continue to Salud: Knee Health

• Lie on your back with legs up over a block/chair bent at 90 degrees 

• Place arms straight out palms up. 

• Relax your legs shoulders and back.

Continue to Salud: Knee Health

• Lie on your back with legs up over a block/chair bent at 90 degrees 

• Place arms straight out palms up. 

• Relax your legs shoulders and back.

Continue to Salud: Knee Health

• Lie on your back with legs up over a block/chair bent at 90 degrees 

• Place arms straight out palms up. 

• Relax your legs shoulders and back.

Continue to Salud: Knee Health

• Lie on your back with legs up over a block/chair bent at 90 degrees 

• Place arms straight out palms up. 

• Relax your legs shoulders and back.

Continue to Salud: Knee Health

• Lie on your back with legs up over a block/chair bent at 90 degrees 

• Place arms straight out palms up. 

• Relax your legs shoulders and back.

Continue to Salud: Knee Health

• Lie on your back with legs up over a block/chair bent at 90 degrees 

• Place arms straight out palms up. 

• Relax your legs shoulders and back.

Continue to Salud: Knee Health

• Lie on your back with legs up over a block/chair bent at 90 degrees 

• Place arms straight out palms up. 

• Relax your legs shoulders and back.

Continue to Salud: Knee Health

• Lie on your back with legs up over a block/chair bent at 90 degrees 

• Place arms straight out palms up. 

• Relax your legs shoulders and back.

Continue to Salud: Knee Health

• Lie on your back with legs up over a block/chair bent at 90 degrees 

• Place arms straight out palms up. 

• Relax your legs shoulders and back.

Continue to Salud: Knee Health

• Lie on your back with legs up over a block/chair bent at 90 degrees 

• Place arms straight out palms up. 

• Relax your legs shoulders and back.

Continue to Salud: Knee Health
Week 3

We are here to support you on your bitcoin journey, so please reach out to saludsats@protonmail.com with questions, comments or feedback on the program and your experience. Download the program PDF or save the site URL to access program anywhere you go!

Download the Salud: Back Health here.  You can find the complete Salud: Health Action Plan here. 

URL: salud.com/move