Reading | Waist and Back Health, Start with Core Basic Movements

Write/by Joe Ping

Do you ever feel like this, working in front of the computer for several hours continuously, stopping to feel waist and leg pain and muscle spasms? Nestling in the sofa and watching mobile phones, unconsciously half a day has passed, when getting up, the neck is stiff, the back is tense, and the waist aches? One morning, when getting up, suddenly the waist hurts and attacks, and it's difficult to stand up?

According to statistics, more and more people with spinal problems are now appearing, ranking second only to the incidence of colds and fever, and are becoming younger.

Modern people's static time is undoubtedly the root cause of spinal problems. Long sitting makes the waist vertebrae bear a lot of pressure, assuming the weight of the upper body, and the back muscles are kept tense for a long time, which naturally causes back pain. Pain is a signal that the body is injured, and people often realize that they need to treat and improve when they receive pain signals.

No matter how, whether you now have pain signals or not, reading 'Core Basic Movement in Everyday Life' book will definitely not regret it.

'Core Basic Movement in Everyday Life' book will tell you the deep reasons for waist and back pain, imbalance and weakness; it will systematically teach you a set of core basic movement training methods to regulate and improve physical pain; it will also help you apply these training methods to daily life, so that you can maintain or regain a healthy body.

The author of this book, Eric Goode, is the creator of core movement, graduated from Florida Central University with a Bachelor of Science in Health and Physiology, and a Chiropractic Doctorate from the University of Southern California Health Science,

Eric himself was a sufferer of back pain, and in order to solve the problem of back pain, he tried various rehabilitation programs, but the effect was limited and the duration was short. He realized that to eliminate pain, you must change your action pattern fundamentally. Eric designed a core movement plan, based on the principle of using the hip joint to drive the spine and the back muscle group to complete the movement of the human body, and published 'Core Movement' and this book.

01 Causes of Waist and Back Pain

'Core Basic Movement in Everyday Life' book mainly analyzes the impact of human action patterns on the spine and back muscles, and mentions that the main reasons for waist and back pain are two:

Firstly, fatigue of the waist and back muscles causes pain. Before you feel waist and back pain, you have actually suffered different degrees of damage to your back. For example, when you use the computer, due to the little change in posture, the spine is in a prolonged hunching state, and the waist vertebrae bear a lot of pressure, which leads to fatigue of the waist and back muscles over time.

Illustration: Incorrect head forward movement action

This 'head forward movement' action, without supporting the legs, the waist becomes the main bearing point. We know that the waist is not designed for this purpose. Long-term misusing the function of the waist and neck muscles will inevitably cause excessive pressure or stretching of the muscles of the waist and neck, causing back pain and headaches.

Long-sitting and stillness bring a lot of damage to the mind and body, which will make the spine function degenerate, and when it reaches a certain extent, the body will give you pain signals. Therefore, waist and back problems should be prevented as early as possible.

Secondly, long-term incorrect actions cause spinal damage and pain. Long-term bad action patterns will repeatedly subject the spine to unnecessary mechanical pressure, leading to spinal curvature and deformation. For example, some athletes who specialize in training often suffer from waist and back pain because they persistently train a single action pattern. Eric's own spinal problem belongs to this category.

02 Core Movement Principle

The central theme of this book is to improve core strength through core basic movement. What is core strength? Most people think that core strength comes from abdominal muscles, but this is not the case. The core muscle group referred to in this book is much larger than the abdomen, including all muscles that can stabilize the spine, pelvis and shoulder girdle, and the strength of all core muscle groups is the core strength of the human body.

When the limbs move, the core muscle group can help the body maintain stability, making the body maintain a straight spine. Because the core muscles involved are many, therefore, exercising the core muscles is a relatively long process.

The core basic movement designed in this book shifts the emphasis of muscle training from the abdomen to the back, strengthens the back and back of the thigh muscles, which is the key design point of this action. Doing this training can transform the previous situation where the spine bears the weight of the body, mobilize the small muscles around the spine to stabilize and support the waist vertebrae, thereby ensuring that the waist joints are free from improper pressure.

Illustration: Curved hip anchoring action. The person in the picture is the author of this book.

Specifically, the hip muscles are the foundation for good action. Core basic movement especially emphasizes strengthening the hip muscles, so that the hip muscles and the back of the thigh muscles share the pressure borne by the spine and the front of the body, and control the chronic damage caused by the waist and back. At the same time, let the hip muscles be responsible for demonstrating the flexibility of the body and completing the forward bending action of the human body, reducing the frequency of use of the spine, so that the spine is freed from the action of the human body, avoid causing pain and tissues.

Core movement attempts to teach us how to use the body correctly, using the natural way that the human body is designed to move, just like animals, try to maintain a straight spine when moving, and use the muscles of the hips and back to execute actions.

03 Pay Attention to Life, Rebuild Habits

Eric, the author of 'Core Movement', gave a complete set of basic training actions in 'Core Movement' book. In this 'Core Basic Movement in Everyday Life' book, he gave three steps to return to correct posture, which is to reduce the burden on the body, learn to anchor, and summarize four duet exercises.

We all have familiar postures formed by years of growth. In fact, these postures are mostly formed under the action of incorrect action patterns. The body instinctively responds to constant mechanical pressure by stiffening and aching muscles to protect itself. This book is designed to help the body recover its natural physiological state.

The three steps are to return to correct posture.Besides using these three steps to return to correct posture, the author also tells a long story in the latter half of the book about the entire set of daily action patterns, from waking up in the morning, brushing teeth, going to work, working in the office, taking breaks, shopping, doing housework, taking care of flowers, to going to bed for rest. As long as you can be aware of it and continue to integrate correct posture into daily life, your body will be free from pain.

In order to convey the author's suggestions more clearly, let's directly take pictures and show them.

Illustration: Breathing with anchor action while brushing teeth

Illustration: Correct posture while walking and working

Illustration: Do not forget to train the hips when doing housework

Illustration: Cat waist action, straighten the waist first, bend the hips. Pay attention to trying kneeling.

Illustration: Hip folding protects the back

Illustration: Static breathing to relieve stress before bed.

The human body is a wonderful existence, like a machine, each organ has its own usage rules. As humans grow up, their brains become more and more intelligent, and they want to save time and effort, so they come up with many 'fast and efficient' methods, without realizing that these 'self-proclaimed' methods violate the usage rules of organs, which greatly damages the balance of the body, and finally suffers from pain.

'Core Basic Movement in Everyday Life' book is based on the root of waist and back pain, focuses on protecting the spine and joints, and teaches us how to train the muscles around the spine, reduce the improper mechanical pressure on the spine, and thereby achieve muscle relaxation and no longer pain due to tension.

Carefully observe the way children squat on the ground, you will find that their buttocks are turned outward, and their backs are straight, which is the perfect posture that conforms to the human body.

We have grown up, become smarter, but we have lost the innate correct posture and lost the ability to protect ourselves, and eventually suffered from pain. Therefore, the author says 'follow the natural rules, train the body according to the most ancient habits, is the best way.'