Hunched Over a Desk… Back Pains and Safe Exercises to Strengthen Your Back
Spending the work day hunched over a desk, sitting or standing for hours at a time along with plenty of other factors all contribute to one very common problem many of us share…back pain. These days it seems that age nor vocation is entirely to blame since so many of us suffer from this uncomfortable reality to various reasons. While it isn’t always possible to completely alleviate back pain permanently, there are ways to reduce the intensity, duration and occurrence of the pain and make life more manageable.
Strengthening your back with exercise
Strengthening your back is one of the best ways to be proactive in lessening the impact of back pain. The upper and lower areas of our back usually suffer the most from being weak and tight. Poor posture and a weak core are two common causes of back pain, so I am going to share a couple of easy exercises to help you build strength and stability in these areas. Remember that these are general suggestions and if your pain is severe or specific, always consult with your physician before engaging in any exercise.
1. Rows/Reverse Flys for Upper Back
“Upper Cross or Rounded Shoulder Syndrome” is the result of a weakened upper back thanks to being in a hunched forward position for long periods of time. You may notice something of a burning sensation in between the shoulder blades causing you to want to squeeze them together to lessen the discomfort.
A couple of exercises designed to help this are rows and reverse flys and they can easily be done using light dumbbells or resistance bands in either upright or bent over positions. Rows incorporate using your biceps and forearms while strengthening your mid and upper back. Reverse flys recruit the help of the long head of the tricep instead. I am going to share a couple of videos to give you demonstrations of each exercise using both the dumbbells and the bands. Feel free to interchange equipment and positions to maximize your options.
Seated Row Exercise with Resistance Bands
The first video demonstrates a seated row using the bands. The trainer offers suggestions to change positions in the presence of back pain as well as incorporating a quick progression if you want a bigger challenge.
The second video is teaching you how to do a bent over dumbbell reverse fly. You can do this seated as well. The trainer mentions that if you are new to this exercise, you can always begin with no weights and get used to the movement itself.
2. Plank for Core Strength and Stability
There could be numerous reasons for low back pain and since each cause is unique and may require specific recommendations, I will suggest an exercise that can be a huge asset yet safe enough to be implemented in most cases. The plank is an isometric exercise that involves holding yourself in a push up position for as long as you can. This forces your abdominals to contract in order to keep your spine from hyperextending in the presence of gravity, which is a great way to build strength in this area. You want to make sure you keep a straight posture throughout the movement since this is the only way you will truly reap the benefits of the exercise.
The demonstration in this video keeps it nice and simple while the trainer does a great job of explaining the benefits of the exercise while giving examples of how easy it is to do this movement incorrectly.
Let us know what you think
Regardless of whatever has caused your back pain, what enables healing is being proactive in your own well-being. It’s when we focus on taking control of our circumstances rather than being victimized by them that we experience true empowerment.
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Abdominal Crunches Are Great When It Comes To Ones Abs And Back Pain
It isn’t unusual for those who desire six-pack abs to do ab crunches. People who are aware of their way of living and habits are also crazy about getting into better shape. You are practically certain to have an enviable solid as well as flat belly should you choose ab crunches. Ab crunches also improve your overall health as well as keep your back in shape. This kind of exercise is suited for people of all age ranges while it tones up the body as well as muscles. Not only do ab crunches support in addition to stabilize your whole body in general, but they likewise provide help to your internal organs due to sudden shock as well as improve your breathing. Once you perform ab crunches routinely, your muscles will become well-controlled and you won’t wince every time you twist and simply turn.
Some physicians advise ab crunches to individuals having back problems. Most of the people don’t understand the fact that doing these exercises on a regular basis is going to benefit not merely their belly, but additionally their back at the same time. Performing an abdominal crunch is simple enough. Simply just lay back on to the floor with each of your hands beside your body as well as your feet flat. There are many methods to accomplish this exercise. If you’re new to ab crunches, you can begin with the easiest method of performing it; that would be with your hands clasped above ones belly. Once you are done with that, you’ll be able to proceed to the somewhat difficult routines where you actually keep your hands clasped behind your head as you perform the workout routines. You can even experiment with ab crunches when keeping your hands crossed over your chest. The most difficult one will be when you keep both hands behind your ears and then execute ab crunches. You have to curl your body, yet lift only your shoulder blades.
Another way to do abdominal crunches
One of the most general as well as successful approaches of getting in shape by way of abdominal workouts is actually for you to lie on your back with ones legs bent at the knees and also your hands placed behind your neck. The small of ones back must by no means leave the floor, as that could lead to a lot more injury than good. Start this abdominal crunch by simply raising your self upwards along with your chest pushed forward and your lower back down on the floor. You actually ought to push yourself and also keep repeating this workout until you can do no more.
Reverse ab crunches
In the event that you want to test out a variation in ab crunches, consider lying with your back on the floor at the same time you hold on to any kind of support. Ones body must never leave the floor. At this point, keeping your knees slightly bent, push your pelvis and your legs up-wards. Your bent knees should currently be over your chest. Keep repeating this just as many intervals as you can.
• Don’t raise your lower back off the floor, it could possibly damage your back more than ever.
• Some individuals tend to tug at the back of the head pushing their body up. In the event that you do that, steer clear of attempting to keep your hands behind your head because this is without a doubt not safe.