How To Cure Lower Back Pain!

 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

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5 Rounds Of Fun Workout!

 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!


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 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!

How To Get A Sexy Body 100% Guaranteed!

Here's a little video I made detailing what I feel ... nope I take that back ... what I KNOW is the #1 way to ensure amazing results from your fitness and health program. Check it out, and no it's not about some gimmick or pill so don't worry!

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How To Make A Free Standing Pull Up Bar!

I've been receiving a lot of requests to show how my pull up bar was made or to send out plans on how to make my pull up bar. The truth is, I didn't make it so I can't give out the exact plans. However, what I do know is that it's not very hard and it's a simple design. The whole pull up bar is made from steel pipes and have been threaded at the ends. All in all the free standing pull up bar stands about 9 feet tall is around 4 feet wide, and the base bars are around 2 feet long on either side. Check out the video if you're looking to get a cheap pull up bar that can handle ring training as well. It's not by any means technical because I am the furthest thing from a handy man ... but it should help none the less!

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7 Things You Do & Your Personal Trainer HATES!

Here's a little post I created about 7 of the most annoying things that personal trainers experience on a daily basis with their clients. If you've hired a personal trainer in the past or right now then please watch this video, you might just be doing 1 or more of the things that annoy your personal trainer more than anything else! The funny thing is that these don't just annoy your personal trainer, they actually directly effect your fitness and health results! So it might not be your trainer that's messing up your results ... it might be you!

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Recovery Training (Yoga, Swimming, Massage etc)

If you're looking for results its no secret, you have to train hard. This means lifting heavy, performing HIIT workouts, full body functional exercises based around movements etc. You need to put a demand on your body that it's not always quite comfortable with in order to progress and improve. However, all this demand can take its tole on the body. If you're going to train hard, you have to recover and you need days/workouts that are dedicated to that specifically. Recovery days are important to help repair damage done to the body during your workouts, stretch muscles and prevent imbalances, increase mobility aiding in injury prevention etc.

There are plenty of options available for recovery after hard training days. Depending on your financial situation, location, or availability of services you may choose one over the other. Massage should be first on everyones list of recovery options. When you're training hard, muscles become tight, injuries can occur, and poor posture may result and lead to further problems in the future. Regular massage will help prevent and treat all these issues. If you can't afford regular massage sessions than foam rolling or using a PVC pipe may be a better option as a form of self massage.

Yoga is also an excellent option for your lighter or recovery days. It's a chance to stretch out the entire body, work some muscles you may be neglecting in your regular training, and still feel like you've had a small workout. I would highly suggest taking a restorative or lighter yoga class if you're already training hard. This means no power yoga or ones specifically designed to be a workout. I would suggest trying Yin Yoga or a light Hatha class.

Another great form of recovery is swimming, or rather floating. Simply floating in water takes a lot of pressure off the joints of your body, and it's also very soothing. If you have access to a pool try using some "pool noodles" to just float for a while and relax. Bring a friend for conversation or just close your eyes and enjoy the time alone to reflect.

Regardless of what you choose try to incorporate some form of recovery (or a couple forms) during a few days of the week. Trust me, your body will thank you for it!

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Jiu Jitsu/Grappling Workout!

Here's a nice workout for any of you looking to boost your conditioning and strength endurance for grappling such as Brazilian Jiu Jitsu! Grappling matches can be long and gruelling, battling back and forth, resisting your opponents force, and attempting to impose yours! These matches are not only tough on your cardiovascular conditioning and strength endurance, but your mobility as well. This is why I have a number of body weight complexes that are specifically designed too meet the needs and demands of grappling athletes, but also work well for the average joe. Watch the video above, try this one out and let me know what you think!

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