Back strengthening exercises

January 23, 2012 - Posted in General - Permalink

One of the best ways to prevent back injuries and protect your spine is to strengthen the muscles which are responsible for stabilizing your torso. Here a few back strengthening exercises which will work your back muscles and ensure that you have a lesser chance of sustaining a back injury.

 

Deadlift:

 

The deadlift is considered one of the best back strengthening exercises in existence.

The deadlift is a very basic exercise, it comprises of lifting a weighted barbell off the ground in a stable bent over position, the movement resembles the movement of picking up an item off the ground. The deadlift is a compound exercise, which works the abdomen, obliques, glutes, hamstrings and quads. The deadlift movement works the muscles which are most important to core stability

When performed correctly, the deadlift provides many benefits:

- the exercise strengthens the back and core muscles which work as stabilizers to support the spine

- deadlifts promote better posture

- the deadlift movement is the same as lifting objects off the ground, so as you get more proficient with the technique you have less risk of injury due to manual handling

- works more muscles at once than any other exercise there is

 

To correctly perform the deadlift:

 

 

Plank:

 

The plank is another great back strengthening exercise.

 

The plank involves the individual standing parallel to the floor and holding themselves up using their forearms and feet. It resembles a push up, however there is no concentric/eccentric movement. This exercise is really good for the core muscles.

 

The aim during the exercise is to hold your body as straight as possible and keep it straight for as long as you can. At first 20 seconds may be a challenge, however after a while you may find yourself exceeding a minute.

 

To correctly perform the plank:

 

 

Hyper extension:

 

The hyper extension is one of the best core and back strengthening exercises there is. The hyper extension primarily works the Erector Spinae, the group of muscles whose purpose is to keep the back straight and stabilize the torso.

 

The movement of the hyper extensions also compliments the deadlifts, so they should both be done one after another for maximum results.

 

When performing the hyper extension, it is essential that you keep tension on your back throughout the movement and never round your back, not doing so is just asking for injury. Also ensure that the movement is slow and controlled.

 

To correctly perform the hyper extension:

 

 

Using just these 3 back strengthening exercises out of dozens will ensure that you will be less susceptible to lower back injuries. The most important thing to remember though is that these exercises must be performed with near perfect form or you will risk injuring your back, and not to over-train as this can be very dangerous regarding the spine.

Lower back pain causes

January 17, 2012 - Posted in Research - Permalink

Approximately 80% of people will experience some form of lower back pain within their lives. Some may only have to deal with temporary minor discomforts, though many have serious problems which will affect them their entire lives. There are many lifestyle choices which contribute to lower back pain, such as office work or many hours spent in front of a computer. Understanding how lower back pain occurs is important in diagnosing and combating it.

 

There are several parts of the back which can become damaged and result in pain:

• The spine, consisting of the vertebral bodies, discs and nerves.
• Connective tissues, such as cartilage, ligaments and tendons.
• Any of a large number of muscles which support or connect to the lower back.

 

Each element in the back works with and supports the others, so when one gets damaged it creates an overall weaker structure which may lead to further injuries in other areas. Back strengthening exercises are useful in creating a stronger structure in the lower back and will help to prevent injury to these various elements.

 

About 70% of lower back pain causes are due to muscle strain. This includes damage not only to muscles, but to ligaments and tendons as well. In order to avoid muscle strain, one should be aware of some of the risk factors that contribute to its likelihood:

• Being overweight – More weight means more strain on the back and its supporting structures.
• Being out of shape – Weak muscles or lack of flexibility create more chances for injuries.
• Bad posture – Sitting or standing poorly, such as excessive slouching, will tighten muscles and can result in long-term damage.
• Extended wear – Activities which require extended use of the back can wear it out.
• Direct damage – Pushing the back beyond its capabilities, such as lifting a heavy object in the wrong way, can lead to both minor and severe injury.
• Age – The body’s ability to repair itself and resist injury generally becomes weaker over time.
• Tight hamstrings – Often overlooked, tight hamstrings pull on the pelvic girdle and put continual stress on muscles, ligaments and joints.

 

In addition to the more common problems, certain health conditions can also be one of a few lower back pain causes. Some of these conditions are:

 

• Herniated disc – Can be caused by vibration, repeated motion or a sudden strain.
• Spinal Stenosis – An are-related narrowing of the spinal canal.
• Osteoarthritis – Arthritis which affects the joints in the spine or other joints which support the back, such as the hips.
• Ankylosing Spondylitis – Another form of arthritis which affects the spine.
• Infections – Can sometimes come in from other parts of the body and infect the spinal discs, spinal cord or the bones of the lower back.
• Spinal Tumors – Tumors which can grow on the bones, ligaments, spine, spinal cord or nerve roots.
• Spondylolisthesis – In which one vertebra slips over another.
• Fractured vertebra.
• Spinal deformities such as scoliosis.

 

If one has a serious health condition that results in pain, then simple back strengthening exercises may not be enough to completely eradicate it. Exercise can still, however, help build a more solid structure and alleviate some of the pain. If a health condition is present, it is always best to check with a doctor or specialist to ensure that exercise is safe and, if so, which exercises would be of the greatest benefit.

 

Contrary to popular belief, unless one’s back is so painful that moving is virtually impossible, lying in bed all day is not the best way to deal with it and may, in fact, actually make it worse. It is best to keep moving while staying careful to avoid further strain. Being active combined with some simple back strengthening exercises and stretches will keep blood flowing to the muscles and promote quicker recovery.

 

How to prevent lower back pain

January 17, 2012 - Posted in General - Permalink

Whether it is due to an injury, overuse, inactivity or arthritis, lower back pain is a common occurrence for many adults. Fortunately, there are many strategies that individuals can implement into their everyday lives that will help to prevent lower back pain. The following outlines numerous ways in which lower back pain can be prevented.

 

Maintain Good Posture

 

When a person is slouching forward while they are standing or sitting, strain and tension is being placed on the muscles of the spine. This is a primary cause of back pain, particularly within the lower back.

By maintaining good posture and reducing the pressure and stress on the lower back, it is possible to prevent back pain. This is accomplished by ensuring that the ears, shoulders, hips and knees are in proper alignment.

 

Exercise

 

Weakened muscles in the back and abdominals are also a cause of lower back pain. Performing exercises that strengthen the back muscles helps to lubricate joints and prevent injury and pain.

Stretching exercises will help to improve range of motion and enhance flexibility, as tight muscles are a key source of lower back pain. It is also essential to focus on the abdominals and core muscles in addition to back strengthening exercises, since strong abdominal muscles promote good posture and support the spine.

 

Maintain a Healthy Weight

 

Being overweight places a tremendous amount of pressure on the spine, particularly when excess weight is centered on the abdominals. This causes the lower back to curve and creates pain and discomfort. Overweight individuals are also at an increased risk of certain conditions of the spine, including herniated discs and osteoarthritis.

Engaging in a regular exercise program that contains aerobic and strengthening exercises three to five times a week will promote weight loss and help overweight individuals shed excess pounds. Consistent exercise will reduce pain in the lower back and also lower the risk of developing common back disorders.

 

Lift Properly

 

Lifting an object that is too heavy or using improper lifting techniques can cause lower back pain by creating tears in muscles and ligaments and also injuring bone and spinal discs. While it is common for many people to lift objects by twisting the back and bending forward to pick up the item while lifting with the back, injuries and pain can result due to these lifting mistakes.

To prevent low back pain, it is necessary to lift properly and carefully by squatting down and bending only at the knees and hips to pick up the object. The back should be straight, while keeping the shoulders back and chest lifted. The object should then be lifted by slowly straightening the hips and knees, while ensuring that the back remains in a straight alignment.

 

Eat Healthy

 

Osteoporosis is a chronic condition that causes weak bones, increases the risk for fractures and causes lower back pain. Consuming a diet that is rich in calcium and vitamin D can prevent lower back pain and reduce the risk of developing osteoporosis.

Milk, cheese, yogurt, spinach and broccoli are excellent sources of calcium, while consuming egg yolks, liver and vitamin D-fortified foods and supplements will ensure that adequate amounts of vitamin D are met.

 

Quit Smoking

 

Smoking is a habit that interferes with blood circulation and reduces the amount of oxygen present in red blood cells. This results in spinal discs receiving a diminished amount of oxygenated blood and makes the discs more susceptible to injury and damage.

When these back tissues do not receive the nutrition that is vital to their normal functioning, spinal discs can degenerate and pain sensitivity increases. Refraining from smoking will ensure that blood is flowing through the body normally and can lower the risk of developing osteoporosis.

 

For a list of back strengthening exercises, check this page out