Simplified representation of the action of the body weight in quadrupeds (left) and in bipeds with a vertical spine (right). In quadrupeds such as the sheep, the body weight generates an extension load on the spine resulting in sag, whereas, in a vertical spine, body weight and muscles induce a mostly axial loading in compression. (from The Spine: A Strong, Stable, and Flexible Structure with Biomimetics Potential)
Our backs are a an evolutionary “work-in-progress”; a quadruped’s suspension bridge turned ninety degrees for use as a Roman column. A sedentary lifestyle leaves 80% of adults with back pain sooner or later, but this is preventable in most cases with some basic back maintenance to strengthen the core musculature as we age.
The following exercises will enhance postural muscle endurance and prevent some common causes of back pain. Perform this routine 3 to 6 times per week. If an exercise is too easy, progress left-to-right through the alternatives to an exercise you can complete comfortably. Make sure to keep breathing throughout every exercise.
Choose one of the following Prone Bridges (Knee, Full, One-Leg, or Dynamic) 2 times for 30 seconds
Choose one of the following Side Bridges (knees bent, full, OR progressed) 2 times for 20 seconds
Choose one of the following Supine Bridges (low, medium, OR highest resistance) 2 times for 30 seconds
