Back Nutrition – brought to you by SpongeBob SquarePants!

Of all of the equipment and educational material I have purchased relating to spinal injuries, I feel that you MUST purchase: 
“Sarah Key’s Back Sufferers’ Bible – You CAN treat your own back”

In her book, Sarah explained that as muscles tighten around the spinal column, they are in fact ‘suffocating’ the discs. The best way to nourish these discs is with a vacuum-pump-style method. A simple curl down to touch the toes and slowly unfurl back to standing means the discs squeeze out liquids on the way down and draw in even more liquids upon the return position, thus gaining ‘nutrition’ through this rehydrating sponge-effect action.

For any rehab you have been advised, make sure you add this simple yet very effective action into the mix:

Adaptations:

• Acute: Really tight muscles: do a seated curved-slouch to tall & strong posture x 20

• Sub-acute: Tight but able to kneel on the floor and do the cat-cow stretch x 20

• Chronic/fit enough: If you can, try the standing version to be most effective and start by walking your hands down your thighs from a standing position (you can even use a wall for support until you are ready to be completely free-standing) x 5

In addition to the cat-cow and toe touches, by way of a self massage, I also lay on my back, bring my knees to my chest and wrap my arms around my shins, thus creating a body-rock movement. Slowly rolling back and forth on the stretched/relaxed muscles can release any muscle tightness.

**From my own personal experience, I can highly recommend Sarah Key’s books. Sometimes seen as controversial or some of her ideas contra indicative, but having read her work, her ideas and profound working knowledge actually make perfect and logical sense.

Here is a link to her website: http://www.sarahkey.com/




PLEASE NOTE: With any of my recommendations, please check with your personal physician or therapist before embarking on any activity. As back injuries vary so greatly, it is important you do what is right and what is best for your personal situation.