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Old 12-24-2011, 02:40 PM
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Arrow Back Exercises to Strenghten and Relieve Pain

Back exercises to strenghten and help with pain...

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Here’s seven basic exercises that can stretch and strengthen those muscles. With a little effort you can keep your back fit and strong.


BACK ARCH

This exercise combines two basic back stretches—the all-fours arch and the all-fours tilt (aptly named because you’re starting the exercise on “all fours”). A: Start with your hands and knees on the floor and your upper body parallel with the floor; shoulders over your hands and hips aligned with your knees. B: Tilt your pelvis as if you’re pushing your tummy to the floor and hold for 5 to 10 seconds. C: Then push your lower back toward the ceiling. Be careful not to jerk your head and neck up and down or it will strain your spine. Repeat 10 to 15 times.


UPPER TRUNK RAISE

This exercise not only stretches the back muscles, it strengthens your core muscle area as well. Lie face down on the floor with your arms at your sides and inhale. As you exhale, slowly lift your head, shoulders and upper chest as far as you can until either you feel uncomfortable or you would exceed the normal standing curvature of your back. Keep head straight. Hold position for 5 to 10 seconds, repeat 5 to 10 times.


LOWER TRUNK ROTATION

Start out flat on your back with both knees bent and your feet flat on the floor A: Extend your arms out to the side. Slowly bring your knees toward your chest so they are in line with your hips. B: Rotate your knees to one side as far as you can and hold for 5 seconds. Bring both knees up to the starting position then rotate to the other side as far as possible. Hold again for 5 seconds. Remember: do not twist your upper body along with your legs. Keep you shoulders flat on the floor during the exercise. Repeat this at least 5 to 10 times.

By the way, a variation of this exercise is called the lumbar rotation (because it stretches the lower back and hips). Start out the same as with the lower trunk rotation, only with both legs extended on the floor as if your body was forming a T. Then raise one leg and cross it over your body, trying to touch your knee to the floor on the opposite side (shoulders flat on the floor). Hold for 10 seconds then repeat with the other leg. Do 5 to 10 repetitions with each leg.


WALL SLIDE

This may seem like a simple deep knee bend, but it’s an excellent core-training workout that not only strengthens your back but also works your abdominal, hamstring and quadricep muscles. You can do it flush against the wall, but the stability ball pressed between the wall and your lower back reduces the stress on that area. A: Stand with your feet shoulder-width apart with your heels about a foot from the wall. B: Slowly bend your knees until your hamstrings and backside are almost parallel to the floor (close to a 90° angle). Tighten your lower abdominals and hold the position for about 15 seconds. Then slowly return to the start and repeat 10 times. You can also increase the time you hold the bent-knee position and reduce the number of repetitions.


BACK EXTENSION

This is a great lower back exercise you can do with a stability ball. A: Lie on top of the ball with your feet braced against a wall for support (you can also do this routine with your feet on the floor). With your hands behind your ears, place your torso over the peak of the ball. B: Slowly raise your torso off the ball, lengthening your spine as you go, until your body is in a straight line. Try to keep your butt muscles contracted to protect your lower back. Return to the starting position and repeat 10 times. You should try to do three sets of this exercise but alternate each set with a different routine (such as the wall slide).


BENT OVER ROW

Here’s an exercise that employs free weights; it not only works your middle and upper back but also helps to tone your upper arms and biceps. A: With a five- or 10-pound dumbbell (depending on your comfort level; don’t try to lift anything too heavy) lean over a bench with one arm and the corresponding side leg placed on the bench. The other leg is slightly bent and supporting you on the floor. B: Slowly raise the dumbbell until it is close to your body, hold for a couple of seconds, then slowly lower to the starting position without locking your elbows. Do 10 to 15 reps, alternating the exercise with another routine (like the front pulldown).


FRONT PULLDOWN

Bending and stretching isn’t enough to keep your back muscles strong—you also have to hit the weights. A: At the trapezius pull-down machine, place your hands on the grip bar about a shoulder-width apart. Position yourself so that your thighs are under the leg pads and keep your feet on the floor. B: With your back straight or very slightly arched, as you exhale pull the bar down to your upper chest. During the pull-down motion, make sure you squeeze your shoulder blades together and bring your elbows tight to your sides. Pause for a second or two and slowly let the bar up, but don’t lock your elbows on the return. When you can do 15 reps easily, it’s time to increase the amount of weight.
FULL ARTICLE HERE: http://www.energytimes.com/pages/fea...0309/back.html
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Old 01-19-2012, 02:56 PM
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great tips! i will def try these thanks!
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Old 02-18-2012, 05:28 PM
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ahh thank you! my back hurts from just wearing a heavy winter coat.
are tthere any more than the first two we can do without equiptment?
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Old 02-18-2012, 06:24 PM
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Originally Posted by nana93 View Post
ahh thank you! my back hurts from just wearing a heavy winter coat.
are tthere any more than the first two we can do without equiptment?
Hello nana93 Is your back hurting from just everyday stress and strain, or do you have a particular injury? The first exercise that comes to mind, is to lie on the floor face down, with your arms stretched (palms face-down). Then, slowly lift your left arm and your right leg simultaneously...hold, then lower. Repeat this with your right arm and left leg. Do as many repetitions as is comfortable for you.

Another is a good stretch. Sit on the floor with legs stretched out, then bend your right leg, and cross it over your left leg, so that your right foot is by the outside of your left knee. Then, place your left hand on your right knee, looking backward over your right shoulder. look behind you as far as you can...and hold. Repeat this for the other side, great stretch for the spine. If I think of any other ones that don't require equipment, I'll be sure to post them here.
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Old 02-21-2012, 06:18 PM
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Originally Posted by kind2creatures View Post
Hello nana93 Is your back hurting from just everyday stress and strain, or do you have a particular injury? The first exercise that comes to mind, is to lie on the floor face down, with your arms stretched (palms face-down). Then, slowly lift your left arm and your right leg simultaneously...hold, then lower. Repeat this with your right arm and left leg. Do as many repetitions as is comfortable for you.

Another is a good stretch. Sit on the floor with legs stretched out, then bend your right leg, and cross it over your left leg, so that your right foot is by the outside of your left knee. Then, place your left hand on your right knee, looking backward over your right shoulder. look behind you as far as you can...and hold. Repeat this for the other side, great stretch for the spine. If I think of any other ones that don't require equipment, I'll be sure to post them here.
my back just hurts from everyday strain, and its made worse if I'm carrying anything like a bag or groceries. I know its not normal because I'm just 18 I've asked my doctor and she said my back looks fine but my family has a history of back problems (scoliosis...if that')s spelled right...)
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Old 02-21-2012, 07:03 PM
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Originally Posted by nana93 View Post
my back just hurts from everyday strain, and its made worse if I'm carrying anything like a bag or groceries. I know its not normal because I'm just 18 I've asked my doctor and she said my back looks fine but my family has a history of back problems (scoliosis...if that')s spelled right...)
I'm surprised at your age that everyday strain would make your back hurt so much, unless you were really lifting heavy things in a reckless manner. It sounds like there is something more going on with your back, regardless of what the doctor says. However, if it really is just something like muscle pain due to inflammation, supplements like MSM and Magnesium Citrate or Magnesium Malate would be worth trying for a couple of months to see if things improved. Here's a bit of info about MSM from a past thread, you can research more about it on the internet. http://www.natmedtalk.com/showthread.php?t=21936
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Old 02-24-2012, 01:09 PM
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Originally Posted by kind2creatures View Post
I'm surprised at your age that everyday strain would make your back hurt so much, unless you were really lifting heavy things in a reckless manner. It sounds like there is something more going on with your back, regardless of what the doctor says. However, if it really is just something like muscle pain due to inflammation, supplements like MSM and Magnesium Citrate or Magnesium Malate would be worth trying for a couple of months to see if things improved. Here's a bit of info about MSM from a past thread, you can research more about it on the internet. http://www.natmedtalk.com/showthread.php?t=21936
thank you I'll look into that, I'll also try to get a second opinion from another doctor.
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Old 03-16-2012, 06:13 AM
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The one exercise that's missing is the dead lift. It's one of the 3 best total body exercises you can do. Along with bench pressing and squats, it's up there as one of the exercises everybody should do. Most people who have back problems it's the mid to lower back, which dead lifts will strength your back as well as a dozen other muscles. Most people do deadlifts the same day they do other back exercises or during legs, because your quads get worked pretty hard as well. I personally do them the same day I do back days.

deadlifts work your core as well, which aren't just your abs. Against it's why it's one of the most important exercises that a lot of people neglect



In my opion the bent over row that is shown above it's remotely as good as holding the weight up yourself instead of cheating with a bench. The dumbell bent over row doesn't require you to support yourself with your lower back since your knee is holding you up, so you are really only doing your upper back instead of the other back muscles.

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Old 03-16-2012, 06:35 AM
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Thanks jbo! Of course proper form is crucial with this one, or you can really hurt your back. What amount of weight would you recommend for a woman who hasn't done very much with free weights?
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Old 03-16-2012, 01:16 PM
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Quote:
Originally Posted by nana93 View Post
my back just hurts from everyday strain, and its made worse if I'm carrying anything like a bag or groceries. I know its not normal because I'm just 18 I've asked my doctor and she said my back looks fine but my family has a history of back problems (scoliosis...if that')s spelled right...)
Strengthen your ab muscles.
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Old 03-16-2012, 08:24 PM
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Originally Posted by kind2creatures View Post
Thanks jbo! Of course proper form is crucial with this one, or you can really hurt your back. What amount of weight would you recommend for a woman who hasn't done very much with free weights?
I agree, most people who get injured are generally doing something wrong or poor form. Squats are the ones I see people bringing in their knees inwards, which is really horrible for your knees.

My wife does only the barbell which is 45 pounds for the bent over rows and does higher reps. She adds maybe 10 pound plates. I think I've seen her go as heavy as 15 pounds on each side for the deadlift. So that's 75 pounds in total.

I believe she squats, deadlifts and benches the exact same weight if that helps you.
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Old 03-16-2012, 08:39 PM
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I agree, most people who get injured are generally doing something wrong or poor form. Squats are the ones I see people bringing in their knees inwards, which is really horrible for your knees.

My wife does only the barbell which is 45 pounds for the bent over rows and does higher reps. She adds maybe 10 pound plates. I think I've seen her go as heavy as 15 pounds on each side for the deadlift. So that's 75 pounds in total.

I believe she squats, deadlifts and benches the exact same weight if that helps you.
Thanks for your advice. They have some labeled at the gym, and I've just used the 30lb. for curls so far. My husband has weights, but I have no idea how much his barbell only is, I guess I can assume it's also 45 lbs. That's good to know. I'm in my late 50's, so I would hesitate to do squats with weights, my knees are still good, and I don't want to mess them up in my old age...but I do them with no weights.
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Old 03-18-2012, 07:45 PM
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if ones back stays perfectly vertical through the squat then there will be no stress upon the knee. i realize however that this can be a difficult task (i have not seen even ONE person do them the right way at my gym). ones body weight must essentially be balanced solely on ones heels, with the feet slightly wider than shoulder width and toes pointing outward, but only at the natural angle.

there should be ZERO difference in posture of a person standing vs a person squatting. perfectly vertical. it is correct when the butt burns, not the quads.

most people have fat (or non-existent) jiggly, useless, cellulite covered butts even if they do squats and work out because they all bend over as if they are awaiting penetration... *SMH*

about the back pain: stretch, stretch, stretch, and do AB exercises, NOT BACK EXERCISES. if ones back is already strained, it does not make sense to put it through even more strain! doing exercises like bicycles, mason twists, etc are going to bring the most stability to the core, sit-ups are very one dimensional and will bruise ones tailbone.
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