OK, I admit it. When I first heard the term “core training,” I was only mildly interested at best. But because I work in the orthopedic world and around orthopedic surgeons, athletic trainers, and physical therapists all day long, I felt I must learn their lingo — or at least act as if I were minimally knowledgeable. So I set out on a journey for information that included interviewing a few of our surgeons, surfing the Internet, and pulling from the shelf a few core training education books.
What’s all the fuss? Posture! It all comes down to what Mom said to me for years: “Leslie, sit up straight!” I wish I had listened more closely. Perhaps we can learn a few things together.
bodies upright and injury-free for a lifetime, doing it
right matters a great deal.
The definitions of “posture” and “core” are basically the same; it’s all about stability. Stabilization is how we hold our bodies upright. Because we depend on the muscles and the spine to keep our bodies upright and injury-free for a lifetime, doing it right matters a great deal.
- Put reminder notes that say “Think Posture” on your bathroom mirror, computer, and refrigerator.
- Practice in front of the mirror. This can be scary at first, and you may be surprised at what you see. Your slouch may be worse than you thought; mine was.
- Get your children in on the posture reminders. Instead of me telling them to “sit up straight,” they remind me!
- Don’t sit in the same position for more than 15 to 20 minutes. Get up and walk around.
- Don’t lean forward in your chair. Sit all the way back with your bottom in the back of the chair.
- Find a good roll pillow and take it everywhere.
- When your muscles are sore, don’t ignore them. (Go to www.backnobber.com for some great tools to help relieve sore muscles without needing help.)
- When standing or sitting, find something to rest one foot up a little higher than the other, like a step stool or the kitchen sink door.
- Distribute your weight evenly on your hips, and don’t carry heavy purses or laptops on your shoulders.
- When playing sports such as golf or tennis, remember to strengthen both sides of the body, not just the one you play with.
- Save high heels for special occasions. There are some great companies like Easy Spirit that have stylish shoes that are easy on your back and neck.
According to Todd Raabe, MD, an orthopedic spine surgeon for Azalea Orthopedics, when you stand, walk, sit, and lie down, it’s important to train muscles properly so that you put the least amount of strain on the body. “Many of the problems in my practice are the result of muscles that have become weakened; weak muscles make the spine vulnerable to injury,” Dr. Raabe says.
Support in
Strengthening
Try some reverse crunches, which are less damaging to your back. Lie flat on your back with legs extended. Raise your legs into an “L” position using your abdominal muscles. Knees can be slightly flexed. Lower your legs until they are almost touching the floor. Now raise them again. Repeat the exercise until your abdomen feels fatigued.
Another way to strengthen your core is to walk, walk, and walk some more. You should aim for 10,000 steps per day.
He says that strengthening the muscles of the stomach, lower back, and upper legs can help our backs last longer. “If we work these core areas, we can decrease the wear and tear of the joints that hold the spine in place,” he says. “As we strengthen muscles, they get less tired, and less tired means that less strain and pain results.”
Some basic training tips for those critical areas:
- Roll your stomach. Imagine your bottom is a rolling pin that’s being rolled up toward your stomach — not too tight.
- Hold your body upright with your shoulders back. Your ears need to be aligned with your shoulders.
- Pull the back of your head up.
- Relax … and breathe! (I can never seem to remember
that part.)
Remember that no one is perfect and that we all need reminders. The next time you visit Azalea, you can remind us to sit up straight. As a personal message to my Mom: I am listening, even if it’s 40 years later. (Did I really admit to being 40?)
Leslie Fossey is the marketing director at Azalea Orthopedics. She has served in a marketing/public relations role in academic and private practice medicine for 15 years. She and her husband, Scott, have two children, Erica and Devon, and live in Tyler.