Our spines are comprised of five unique sections of bones called vertebrae. Starting from the top of the head and travelling down to the base of our hips, the sections of the vertebrae are the cervical, thoracic, lumbar, sacral, and coccyx. These collections of uniquely shaped bones offer specific features allowing for movement in particular planes of motion. The cervical vertebrae enable rotational, vertical, and forward and backward movement of the neck and skull. Thoracic vertebrae have attachments to the ribs and shoulder blades, serving as a protective shield for the lungs, heart, and certain internal organs. Lumbar vertebrae are the largest and bulkiest of the spinal bones, acting as a structural support in the center of the body. Consisting of five fused vertebrae, the sacral section of the spine forms a portion of the pelvic girdle, a unit of fused bones that connect to our hips, allowing for the insertion of the upper body into the lower body. The coccygeal section of the spine makes up the tailbone and consists of a few fused vertebrae.
Spinal root nerves bud out of each vertebral attachment and then form a network of peripheral nerves that attach to muscles and organs throughout the body, allowing signals from the brain and central nervous system to convey messages that instruct the body to move the skeleton in a specific way and perform autonomic functions, such as breathing or digesting food. Ensased inside the spinal column is an elongation of the brain called the spinal cord. Located at the top of our bodies inside the skull, the brain is equipped with a messenger system in the form of our spinal cord that transmits over a million signals throughout the body’s organs.
Maintaining the integrity of our spine can’t be overstated. Similar to the results of downed power lines knocked over by high winds or a car crash, which can result in a telephone pole being cracked in half, causing power outages in buildings within the perimeter of that downed pole, the body reacts similarly when there is suboptimal stress in the spine. Something as simple as an inflamed back muscle that connects one vertebra to another can cause a shift in the alignment of the bones that stack over nerves and cause a pinch in a nerve, resulting in symptoms of pain, neuropathy, or a loss of neuromuscular signaling to the muscles innervated by the afflicted network of nerves. If there is an injury to the structural integrity and infrastructure of the bones responsible for human functions, life can change very quickly.
One of the top injuries causing dysfunction to the general population is back injuries. While the mechanism of back injuries can occur from something as traumatic as an automobile accident or a seemingly uncontrollable event when a random tweak occurs from lifting something in an awkward position, back injuries seem to appear in situations we can’t necessarily control. However, if skillful injury prevention tactics are consistently practiced, the appearance of random back injuries can be significantly reduced.
Finding solutions to remedy chronic back pain and the suboptimal circumstances resulting from a back injury rank among the top reasons people seek out physical therapy, medical interventions, or strength training in the form of personal training. A simple and effective tactic to reinforce the core muscles and stabilize the hips, with a low learning curve, is the straight-arm plank exercise. This isometric core exercise requires the exercise participant to face downward and hold themselves up with their arms and feet, while maintaining a structurally organized and reinforced back position for a short period. We suggest to our personal training clients who are just starting on a strength training journey to perform their straight arm planks from an inclined position, as opposed to performing the plank on the ground. This allows the participant to educate their body on how to conduct core strengthening tactics under a submaximal load, enabling them to master and develop competency in the technique before progressing to a more challenging position.
To perform the straight-arm plank from an incline position, place your arms on an incline surface that is about hip height, or the height of a kitchen countertop. While keeping your arms straight and your hands just underneath your eyebrows, lean forward in a plank position. Maintain this static position for a desired amount of time. You should feel muscular engagement in the front of the shoulder, chest, triceps, and abdominals. It’s essential to maintain a straight posture and avoid sagging in the lower back. Hold this position for ten to thirty seconds.
Lower back pain can come and go, or it can remain a constant inconvenience throughout everyday life. However, if consistent pain management exercises are practiced just as ritualistically as we check our bank accounts, we can develop healthy and strong back muscles, allowing us to maintain a happy, healthy, and strong quality of life.
Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.