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  1. #1
    Trusted Advisor Doug's Avatar
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    Default Exercising with Lower Back Pain.

    Exercising with Lower Back Pain

    It’s a common problem for many who exercise, a problem that hurts during everyday activity and scares a lot of people away from any physical activity. It’s lower back pain. For those of you who suffer from this problem, here are some ways to stay active and help relieve this pain.

    There are a number of recent studies showing that most people with lower back pain need to improve lower back strength with a good lower back muscle workout. This might cause a little more pain in the beginning, but in the long run, it will ease the muscles of any pain you are currently having. Basically, the long-term solution for back pain lies in exercise.

    Some pain or achiness felt in your lower back might be the result of weak abdominal muscles. When you have a weak core, you are more likely to have poor posture and your muscles may be strained in a way that is uncomfortable or causes pain. You can minimise back pain by doing exercises that make the muscles in your back, stomach, hips and thighs -your core- strong and flexible. Even if you are currently participating in cardiovascular exercises like running or swimming, you should still add some of the following exercises, specifically designed to strengthen your core.

    Leg Raises to strengthen stomach and hip muscles
    Lie on your back with your arms at your sides. Lift one leg off the floor to about a 45° angle. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg. If that is too difficult, keep one knee bent and the foot flat on the ground while raising the opposite leg.

    Leg Raises to strengthen back and hip muscles
    Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Raise it as high as you can (approximately 30&#176 without causing any discomfort to your lower back or lifting your hip off the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg.

    Wall Slides to strengthen your back, hip and leg muscles
    Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch until the knees bend to about 90°. Count to 5 and slide back up the wall. Repeat 5 times.

    Partial Sit-Up to strengthen stomach muscles
    Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10. Repeat 5 times.

    Back Leg Swing to strengthen hip and back muscles
    Stand behind a chair with your hands on the back of the chair. Lift one leg back and up while keeping the knee straight. Return slowly. Raise the other leg and return. Repeat 5 times with each leg.

    Exercises to increase flexibility and stretch out the back
    Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with 5 repetitions, several times a day.

    If you have not done any kind of exercise recently or if you have any type of high-risk health issues, it is recommended that you consult your Doctor before you do any of the suggested exercises.

    For more exercises for lower back strengthening Click Here
    Last edited by Doug; 03-20-2007 at 09:47 PM.
    Doug

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  2. #2
    Watchin what yer doin! tadolfi's Avatar
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    Good one Doug - I vote "STICKY"

    Thanks brother!!
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  3. #3
    Muscle & Strength Boss Damien's Avatar
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    Nice one Doug...stuck.
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  4. #4
    Trusted Advisor Doug's Avatar
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    Dont know what "sticky" means but it sounds good so I'll have one..lol
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  5. #5
    Muscle & Strength Boss Damien's Avatar
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    hahahah

    It means this post will be stuck up the top of the posts list in this forum.

    So more people can read it basically, ie it's a good post!
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  6. #6
    Stealth Mod Saurus's Avatar
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    Nice, Doug!

    The site won't allow me to +rep you yet...

    Damien - Do you know how many different people we must rep before we can rep the same person again? Is it possible to change this variable? I think there have been some excellent posts here lately, but nobody can be repped anymore....
    Last edited by Saurus; 09-26-2006 at 02:39 AM.
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  7. #7
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Saurus
    Nice, Doug!

    The site won't allow me to +rep you yet...

    Damien - Do you know how many different people must we rep before we can rep the same person again? Is it possible to change this variable? I think there have been some excellent posts here lately, but nobody can be repped anymore....
    I have noticed that myself....!!
    Doug

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  8. #8
    Muscle & Strength Boss Damien's Avatar
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    I'll look into it
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  9. #9
    Coming Up The Ranks nba1341's Avatar
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    nice!!!
    i get lower back pain from bending over at work so this is good
    "Obstacles are those frightful things you see when you take your eyes off your goal."
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  10. #10
    M&S Senior Member Michael's Avatar
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    Good post Doug, I have lower back pain quite often, so this is definately beneficial to me. Thanks.

  11. #11
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    Default

    Cheers for that information, very helpful. You got any advice for sciatica nerve pain and excercises to help recovery/prevention.

    Had this problem for years and developed it when competing in thai boxing. Just started competing in mixed martial arts and despite being 3-0, my sciatic pain has returned with vengance and its proving harder to train through it !

    I have been told that stretching helps it as it takes pressure off the muscles in the lower back and I have also been told it aggravates it ??

    Your thoughts would be appreciated

  12. #12
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    really impressed with this info. it might just save be another visit to the physio. i get lower back ache when sitting unsupported and in countless other situations. it all started with pushing myself on the deadlifts and barbell rows. i was destroying my muscles. so any way after aprox 6 months of muscle spasm im ok but still get ache and tightness which can seize into spasm again.

    i shall try some of those exercises for sure. thanks mate.

    the physio was influential in my bodybuilding. he stressed the importance of doing equal pushes and pulls to prevent poor posture aand shoulder roundening which i was getting and also keeping the hips in neutral to reduce pressure on hip flexors and redistribute onto the abs!

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    i have started doing hyper extensions in the gym and this has proven good, with no muscle spasm since. Anyone who knows serious back pain knows how depressing it can be.

  14. #14
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    Default Perfect!

    This applies to me so ridiculously much that I can't even express it! Thanks so much I'm going to begin the training exercises you listed right now.

    *Edit*
    Completed all the exercises and threw a few push-ups in as well but now I'm wondering if I should wait 48 hours to do it again, as I have seen reccomended for other workout routines?
    Last edited by AShow; 06-05-2008 at 11:30 PM.

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    Default Another back pain remedy

    Stretching out and improving your hamstring strength can also relieve a lot of the back pain that you might be experiencing. It worked wonders for me!!!

  16. #16
    M&S Elite Member aussie29's Avatar
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    thank you Doug rep+

  17. #17
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    Couldn't agree more!! Along with core strengthening stretching should be huge part of any exercise program especially strength training. Tight hamstrings and glutes have a huge part in back pain so remember to stretch really well before and after activity.

    **Link Deleted**
    Last edited by Doug; 12-09-2008 at 11:00 AM. Reason: Advertising

  18. #18
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    Default You can add this to it

    The low back pain is often a long time coming on as the muscles in the back gradually tighten up due to bad posture and overuse.

    These muscles go into spasm and do not get enough blood through them resulting in weakness. So when someone complains of low back pain when they bend down to pick up a piece of paper and tear a muscle in the back, it is not just the piece of paper that caused it but a gradual build up of tension over weeks and months.

  19. #19
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    Default

    so how can you distinguish muscle pain to spine pain?

  20. #20
    M&S Injury Advisor yitmy's Avatar
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    Not that hard- describe your symptoms and we shall see.
    A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90). Also been working out consistently at a community center-JCC since November of 2014. Nice to have the home gym to fall back on off days.

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    Default Yitmy

    Well the pain is a sharp pain running on both sides of my lower back, and it goes into my hips, I have no range of motion meaning I cant bend over I can only squat. It started after I sis extensions, I think thats what they are called when your hamstrings are on cushion and you hold a weight in your hand and you bend down and some beack into and arch,. but every time I did it I got a really bad sharp pain right in the spine are and now my backs sore as hell for 3 days now

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    Default Yitmy

    Sorry it was on a roman chair I just looked it up, I sated with 25 pound weight and on my last set I held a 45 pound weight, but I watched the tutorial and I arcked my back way to highand thats why I have the bad back pain, so hopefully thats better.

  23. #23
    Tree Monkey Danny's Avatar
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    Quote Originally Posted by Doug View Post
    I have noticed that myself....!!
    Same here, I owe Tadolfi like 17 reps Hahaha!

    Nice one doug
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    I have the same problem at work. Do you do these exercise everyday or what is your rountine. Thanks

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    Default Muscle Pain or Lower Spin?

    I feel pain in my lower back right at the base area of my spine. No pain along the sides, but dead center. It's a sharp pain as I stand up and sit down.

    I have a theory that it is due to the shoulder shrugs I am doing. Perhaps the weight is too heavy and it is compressing my discs? Or am I actually feeling this kind of pain due to some other cause? Or maybe its a muscle that I don't know about?

    My core and back are already pretty strong. I have been working out on and off for around 4-6 years.

    Recently started the Doug's 4 day split muscle building routine about 3 months ago. I have been skipping the Friday leg workout as my legs are already at the size I want them to be (maybe even a little bigger).

    PLEASE ADVISE!!!

 

 

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