From strategic management to change management, it would seem we can’t get enough of the methods designed to help us live and work more productively and efficiently.

The corporate world is riddled with gurus touting all sorts of weird and wonderful new methodologies, and if we believe we can benefit, then we’re all too happy to receive them with open ears and minds. And sure enough, many wonderful gifts await the inquisitive and receptive mind.

I recall a certain 1980s publication that once caught my eye entitled The One-Minute Manager, featuring management strategies consisting of actions and interactions not exceeding a single minute at a time.

An interesting notion and, as I accumulated the various years of experience we all gain in our respective industries and sectors, I noticed there seemed to be a lot more such interesting notions where that came from among creative and enthus-iastic young managers.

But what of back management? A wacky theory? No, a gift to those minds and, more specifically, backs, that receive it. Back management refers to any methods or techniques used to care for or maintain the integrity and health of the back: quite literally, the ‘backbone’ of the body, the centre, the core. “Watch your back,” we sometimes say, very sensible advice indeed.

The first step to good back management essentially involves good posture. By keeping the back in the shape it’s meant to be, we can alleviate many potential problems both specific to the area as well as more far-reaching throughout the body. The spine, as seen from the side, naturally assumes a curved S-shaped appearance.

It is a flexible unit and move in a number of ways. It is a series of joints after all, and quite a complex one for that matter. When placed under strain, the closer we can keep it to its natural S-shape, the better. Correct technique in a wide range of exercises has basically evolved over time as the safest and most efficient way of performing the given movement, and you’d be hard pressed to find any exercise that involves purposely altering the shape of the spine too far from this normal or neutral position.

Whether it’s an exercise or a normal everyday movement, we’d do well to observe this wisdom whenever we can. To find the correct shape or position of your spine, sit or stand while visualising a string attached to the ceiling and the centre of your head. Imagine your whole body was hanging from that string, and the position your spine and shoulders naturally fall into should be the closest you can comfortably get to the ideal position of your spine.

Once you’ve found your ideal ‘shape’, you should strive to maintain it for as much of your day as possible. As time goes by, various postural muscles will strengthen and it will get easier to find and maintain this position.

The centre of gravity of the body is the hypothetical point at which the weight of the body is seen to act, and in a healthy person standing up straight, is located just in front of the spine in the lower back region. Since the point is hypothetical, it moves around according to the positions we assume, but since we often assume recurring positions and stay in them for extended periods of time, like standing up, walking, or sitting down, we need to ensure optimum placement of that centre of gravity.

If it strays too far from optimum placement, we cause undue stressful forces on joints and muscles. Slouching, for example, places strain on certain muscles of the upper back that should actually be relaxed, strain that normally shouldn’t be there.

Keeping the spine the right shape at all times goes a long way towards keeping muscles working the way they should

Some muscles may become overused and therefore pulled or torn. Other muscles might be recruited to compensate for the mechanically disadvantageous position, which could result in further complications. And all this happens while standing still, let alone if we try to execute strenuous or complex movements from this state.

Placing our weight predominantly on one side of the body for example, could result in muscles on one side of the body being continuously stressed more than the other, leading to imbalances.

Keeping the spine the right shape at all times goes a long way towards keeping muscles working they way they should. Good body positions allow us to generate force using the right muscles, meaning more efficiency and less risk of injury. By enlisting the strongest muscles for a given task and not altering position so the smaller muscles must take over and become strained, we can allow the body to work in the way it has evolved to work and not let bad habits creep in.

Apart from keeping posture sound, good housekeeping duties for effective back management also include simple maintenance exercises to ensure strength and mobility in the key muscles supporting it.

When performing crunch movements for the abdominals, include back extensions face down on the floor to target the opposing spinal erector muscles.

To engage the obliques running round each side of the torso, include a twisting movement and a bending movement side to side to complete the muscular corset that supports and assists the movement of the spine, complementing your back management. This is perhaps the management term you’ll never regret coming across.

matthew.muscat.inglott@mcast.edu.mt

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