Monday, June 25, 2012
Something that a lot of people battle with on a day to day basis is chronic lower back pain. The first thing to do when you're suffering from lower back pain is consult a doctor, chiropractor or massage therapist. A combination of the three would be a wise choice!
Your lower back pain can be caused by any number or reasons, more than I can list, but today I'll be covering three predominant reasons that many people suffer from reoccurring or chronic back pain and how to help stop your pain forever.
1. A lack of spinal mobility: Joint mobility is the ability to move your joints effortlessly and without pain through a full range of motion with complete control. When you're spine has a lack of mobility you're just asking for trouble! Other than injury, a lack of spinal mobility could be the result of not bending, twisting, turning, or taking your spine through the full range of motion on a regular basis each day. Something incredibly common for anyone who sits all day during working hours! A simple joint mobility routine performed each day, and before each workout can help improve your spinal health and help reduce your back pain. Try performing each of the mobility exercises shown in the video above slow and controlled for 20+ reps in each direction.
2. Tight Muscles in the low back, hips, quads, and hamstrings: Tight muscles in your lower body due to sitting all day, working out often or playing a lot of sports and not stretching can lead to intense lower back pain and lower back injuries. Believe it or not you actually have muscles in your legs that attach to the hips and lower back, when these muscles are tight your lower back can become a little more than cranky! Tight hip flexors can also be the cause of an upset lower back, when the hip flexors become too tight it causes a pelvic tilt that puts a strain on the lower back. A regular stretching routine that works the entire body but also has a focus on the hips, quads, hamstrings, and lower back will help to improve muscle imbalances caused by tight muscles and reduce some of your lower back pain. Try some of the stretches that I have demonstrated in the video posted above, hold each for 12-30 seconds and repeat 3-4x.
3. A lack of "core" strength and stability: The first function of your core is to support your spine during movement and not allow you to spin all the way around or break over backwards. Your core is worked during almost every single exercise, and some of the best exercises for improve your core strength are squats, dead lifts, push ups, pull ups, L-sits and more. Yet, if you're experiencing back pain due to a lack of core strength, some of these movements might be too advanced and could cause you more harm than good. Simple movements at first such as planks, side planks, super mans and glute bridges can help bring your core strength and stability up to par and set the foundation needed to be able to perform more advanced exercises that will continue to improve your core and over strength. Try some of the exercises that I've shown in the video above, try holding each position for 30sec-1min and repeat for 3-5 sets.
So there you have it, some simple ways to help improve your back health and help reduce or eliminate your lower back pain. If you've enjoyed this post, please share with your friends/family or subscribe to the blog, youtube, or facebook page!
- Timothy Bell PTS
Monday, June 4, 2012
Here's a great, quick, and effective body weight workout for all of you to try. It's based off of basic gymnastics style body weight exercises and you only need a pull up bar and a suspension trainer like the Life Line Jungle Gym or a set of gym rings to perform this workout!
Warm up with some dynamic stretching and joint mobility. Than after the mobility and dynamic stretching you'll perform 3-5 mins of jump rope. After that you'll be ready to start the real workout!
It's simple, perform 5 rounds without any rest between rounds or exercises. Perfect form on everything!
1 round =
- 5 Chin Ups
- 8 Ring Push Ups
- 6 Deck Squat/Plyo Lunge combos
Check out the video above, try out the workout and let me know what you think!
P.S. I'll be coming out with a new e-book very soon titled "Ancient Training For Modern Results". You'll learn dozens of body weight exercises that have been used by warriors and combat athletes for centuries. Also, the book will show you how to make your own Mace or Gada, a tool that has been used by Hindu Wrestlers for superior conditioning. You'll also learn how to use the Mace and integrate it into your workouts! It will be available at www.Jungle-Fit.com with in the coming weeks!