Lower Back Relief
Yoga stretching for lower back pain. This 30 minute DVD for .99 on web site. www.yoga4man.com Namaste~Vicki
Video Rating: 4 / 5
Question by Rachel: Workouts to avoid back pain?
Recently, I got into a car accident in which I was rear-ended by 3 speeding cars (it was a chain) while i was turning into my neighborhood. They were all speeding and didn't stop in time. According to the doctor, I got off lucky and I'll just be sore for a while, but there's no serious damage.
He also told me that it was alright to exercise so long as I feel up to it. I'll be going for physical therapy, but right now I have no clue when that will be or how often, and I really hate sitting around being inactive, especially when I already got the "okay" from a doctor to workout again.
I'm usually a gym rat and go every day, spending 30 min to an hour on the elliptical (I bring my heart rate to about 151 for the entire time, plus a 5 minute cool down). Then I'll work on the machines, either doing a chest routine or I'll do triceps and back, do some inner/outer thigh moves as well as butt workouts, and finish with either mid or lower abs exercises, switching between them every other day, and once in a while I might focus mainly on legs and glutes entirely.
Problem is, the accident was only a few days ago, and my back still hurts a little, mainly when I sit and ride in the car. But when I stand or walk, it's fine. I'm not planning to go to the gym for the rest of the week at least, but I'd like to start getting back into some sort of exercise routine. With some other recent events in my life, I just haven't been as active or as healthy as I should be, and I don't want to end up gaining a ton of weight in a short time because of it, which with the way things are going seems a bit likely. Usually I eat pretty healthy, but I also need exercise to motivate me to keep doing it.
My question is, what exercises can I do that won't put strain on my mid/lower back, that will allow me to be okay when I go to the gym again? I know I need to take it easy. What I'm asking for is a easy beginner's routine that I can do at home, using either body weight or very light (3-5lb) dumbbells.
Some other information is I'm 18, female, and I'm trying to lose fat and tone up. I have no intention of bulking up, and usually at the gym I stick to 10-30lbs of weights on the machines. For inner/outer thighs I'll do maybe 55-65lbs. When I work at free weights, I usually try to stick to extremely light weights just because I get bored easily plus when I work out at home it's usually a "rest day" for me.
Equipment I have to use at home is: dumbbells (3-5lbs), a treadmill, medicine ball (8lb), a medium sized workout ball, yoga mat, resistance bands of various weights, a chin-up bar (I can't do chin-ups but I use the bands or a chair with it). I also have some exercise videos, but most are high intensity or very short. I'm looking for something that could last at LEAST 30 minutes, possibly burn some calories to help me maintain my weight (I dont expect to lose anything with an injury), and be done with that equipment. I'd really appreciate it! If there are any before/after stretches or things to do especially when exercising with a sore back, I'm open to suggestions.
Thanks a lot in advance :]
Best answer:
I just went to the doctor to help with my back pain.
What you want to do is lay flat on your back on the floor, lift your leg [bend it] and have your knee aim towards your face, and have your nose touch your knee. But keep your back straight and flat. Count to three, and do this again five times. This should keep your spine in line. Once when you wake up and before you go to bed. :] Hope this helps.
How To Avoid Back Pain When At Your Computer 2.
Article by Glen Wood
How To Avoid Back Pain When At Your Computer 2.
Another simple exercise, which will help you with your back pain, again takes very little time. Stand facing a wall with your feet hip width apart, toes slightly turned in and about two feet out from the wall. Take your hands up the wall shoulder width apart with fingers splayed. Breathe in and as you exhale pull the knee caps up, turn the legs in (without moving the feet) lock the arms and start to take your chest to the wall. For deeper work roll the shoulders back and down and try getting your throat to the wall. Use your breath to help you.
A yoga mat is something useful to keep around the house (or work) even if you don't do yoga. Many physical therapy exercises for chronic lower back pain are done on the floor, and yoga mats provide a stable non-slip surface for these exercises.
Try yoga for back pain prevention and pain relief. Yoga is often helpful for back pain sufferers, as performing a variety of different types of postures generally help to stretch and strengthen all of the body's major muscles groups.
Yoga can help prevent back pain by keeping muscles balanced, moving freely, and by lengthening and "decompressing" restricted areas of tightness. Sitting all day can cause a person's spine to become contracted and compressed. Office workers often find the back bend positions in yoga good counter balance exercises after being hunched forward over a computer keyboard all day long.
Back pain is a problem which affects many people, and there are many causes of it ranging from bad posture, to weak abdominal and back muscles. Yoga postures will help to stretch the tight muscles and strengthen weak muscles which can create back pain.
Please note that if you already suffer from back pain and have limited movement, many of the postures in a general yoga class may be medically inadvisable or too difficult for you to perform. In that case, consider seeing a qualified yoga therapist for therapeutic exercises that may help. There are also many yoga books and videos available with gentle exercises specifically designed for people with chronic back pain.
Jean started practicing yoga in 1990, in part, to relieve back pain that she had since the age of 11. Yoga gave temporary relief, but the pain always returned. She also tried massage, chiropractic and physical therapy, with no lasting results. In 2002, she walked, into the Balance Centre for the first time and experienced immediate relief from her chronic low back pain. Jean was hooked and stayed on to take classes, eventually completing the 2 years Teachers' Training program. She now teaches Foundations, yoga, privates and is the CEO for the Balance Centre.
Continued...
Orignal From: Lower Back Relief
No comments:
Post a Comment