Modifications for Back & Spine
Back issues are most easily addressed by performing only basic moves, sometimes completed even more gently than when following the oral directions.
Let Range-of-Motion (ROM) be a guide. Whether working on muscles of your low back (lumbar), mid-back (thoracic) or neck (cervical), consider the range of motion. Don't strain to increase ROM if you have constraints. Even with gentle PizzazzEE workouts, you will see improvement in ROM and less pain over time.
[See Alert #3 if wearing a back-brace.]
#7 – Back Balance
This is a gentle step. Stick to the basics of bending back your neck and control the muscles, don't let the neck just 'hang' back. If you have restrictions in your motion, go as far as you can in comfort. If you have pain, don't do the advanced portion.
#9 – Hamstring Ski Rock
As #9 (the Hamstring Ski Rock) is at the beginning half of the workout, you may not be totally acclimated to full body movement. Follow directions that walk you through the step so that you come up slowly from the bent position using your legs. As it mentions in the tips, this is to avoid dizziness, BUT it also helps to reduce any back strain.
#14 – Victory Roll – and
#16 – Hugs & Rolls
Follow the alert to ALWAYS look behind you for any obstruction in your way before rocking backward.
This movement #14 (victory roll) and #16 (hugs and rolls) help break up tiny adhesions around the spinal joints. That's good, but it can be uncomfortable if you do not use GOOD padding. Use enough padding that feels 'cushy' but doesn't disrupt your balance. Some steps call for using the back of a chair to aid balance; it's better to use the chair and extra cushion. Steps like #14 and #16 will benefit from the extra cushioning.
#18 – Paint the Floor
This exercise develops strength of core muscles, which are vital players in back health. However, if you have back pain and this step stresses you, consider adapting.
First, try reducing the number of 'paint sweeps.'
Second, if you require more adaptation, keep the knees bent and only paint a little of the floor – with soles of feet traveling a short distance from buttocks out and back.
#21 – 21‐Down
Especially when first starting out, if you feel strain on the lower back when lifting legs, use the easier position of allowing thighs to remain on the floor. Perform the last part (when you lift up and bend back) slowly, bending only to comfort. Both of these actions will ease strain on the lower back.
#24 – Push & Plank
For those with back pain, #24 should not be very uncomfortable. However, start and stay only with basic until you feel strong. Don't rush the process. Later add 1 or 2 advanced planks.