For many men perhaps the most annoying and constant "ailment" that infringes on their life is back pain, and the same was true for me. While there are many cures and treatments claimed, many are temporary or risky or have side effects. I found a rewarding and permanent solution to back pain by taking an active role in the health of my back rather than a passive one.
As a lifelong hard-worker, military man and athlete, I built a strong back which performed well, yet I constantly ran into annoyances and even limitations due to back pain. A strong back, but forbid if I might sneeze on my way to the coffee pot first thing in the morning, my lower back would clench and put me to my knees. Any guy who ever cranked out a wicked golf swing after a day spent moving boxes in the garage or wakes up with a sore and stiff back knows what I mean.
Those lower back muscles out of whack from weight lifting, the cramped middle back from cycling and running, the compressed spinal discs from running on pavement all added to the problem. Even swimming, as non-impact and fluid as the movements are, left the small of my back tense from holding the streamline position and the short motions of the kick.
Either we just don't want to take the time, or more likely, the benefit is not as attractive to us as say, trimming strokes off your golf game, boosting your bench press by 20 pounds, or going sub-40 on your 10K. We want to perform on our workouts, and in our work, get the job done, and get on to the next thing. Plus there's always Tiger balm, heating pads, Tylenol... or a prescription drug that Dr. FeelGood can give us for that annoying back pain, although this does not cure, but only hides the problem.
We use our spine and the muscles that support it for virtually movement we make. While built with large, strong looking muscles, the male back is often overlooked from the physical training standpoint of care and flexibility, and most men experience back problems. The lucky few live with only slight pain or inconvenience from time to time. But according to reports, 80% of men suffer back problems, and are forced to endure back pain that not only hinders their workouts, but carries over into other aspects of daily life.
So men- why not invest some daily effort- enjoyably into relieving a good portion of that hassle and pain through some effective training?
Its true men- doing Yoga can do wonders for the comfort of your back.
Although for many men, (including myself prior to finding out otherwise), upon hearing the word Yoga may bring up images of incense filled rooms where thin women chant and twist themselves into human pretzels. Guys, don't allow this stop you from investigating it. Yoga is not just for women, and the benefits to us men are huge, especially for healing back pain complications.Trying yoga at home with the help of a yoga video gets you started. Doing about 30 minutes of a properly sequenced Yoga routine 2 -3 times a week can do wonders, but try it and judge for yourself.
Back problems are usually a complex dilemma, often stemming from tightness in the hips, buttocks and legs. Yoga poses, or asanas, are uniquely designed in a way that they address that which causes us tightness and pain. A properly crafted yoga routine focuses on poses and positions which concentrate on stretching of the muscle and ligament tissues, create spaces between the vertebrae, open the hips, and employs breathing to maintain focus and calm.
A yoga routine can be crafted to capitalize on the flow of movement from one pose the next and employs 'counter-poses' (sequential opposing postures) to create balance and symmetry. A yoga instructor thoroughly trained on back problems, with a carefully designed program should be sought.
A well crafted yoga routine specifically targets:
The flexor muscles in the lower back (multidifus and paraspinals).
The junctions between the thoracic (middle) and lumbar (lower) spine.
The spaces between the vertebrae (intervertebral discs)
The hamstrings (semimemebranosus and semitendinousus) and hips (ischial tuberosities)
Opening the hips.
Even if you have experienced a serious injury, doing a properly designed yoga on a regular schedule will help you increase flexibility, relieve back pain, increase strength and actually lengthen your muscles.
Phillip D. Meilbeck is a lifelong athlete, personal fitness trainer, nutritionist and outdoorsman who makes health and fitness a lifestyle and a passion. He works with his wife Loredana, a registered yoga instructor, to bring the benefits of yoga to more men for improved back health. To learn more about the programs they have developed for you, please visit mensbackhealth.com mensbackhealth.com
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