What to do with back pain?? (muscle, lift, gym, workout)
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I 5th, 6th & 7th everyone else's suggestions on yoga. Yoga / stretching help me... I sit all day, too. I literally roll out of bed onto a yoga mat & begin stretching in the am. The more consistently I do it, the longer lasting the results.
Also, I love YTube vids by physical therapists who are also personal trainers for stabilization exercises (I sometimes get a touch of sciatica or hip pain if I'm not consistent with exercising). There are many, so you can find someone you're comfortable with. I do like this guy's exercises. His personality is a bit much at times, but he provides me with free, useful info, so I can't complain.
Good luck!
Don't let the pics scare you away... he doesn't just do bodybuilding or weights. If you search thru his channel, he has many rehab & stabilization exercises... back, shoulder, etc. I have a new shoulder blade pull & the exercises on that vid are helping me a lot:
I'm a typical office worker and I've became really tired of that constant pain in my back and legs after the working days. You know what the problem is, long sitting is the main reason for this and I can't move more because of my work. On the other hand often feeling of that pain isn't pleasant at all, besides I'm afraid of getting scoliosis because keeping the right posture during all the time is rather hard too. What do you guys do in these case? Are there any effective solutions?
Get checked by a doctor first and get x-rays. I had terrible back pain some days. Well, I had my hip replaced and guess what? All the back pain is GONE! It wasn't my spine, it was the worn out hip making me "Think" it was the back.....
You need to work on fixing your posture at the office desk and also your sleeping posture first before embarking on a fitness regimen.
If you don't fix the root cause you'll keep having the same issues.
All about ergonomics.
The OP may just need to move around more. I had a really bad desk before- horrible chair, non-ergonomic setup, but at that office we were allowed to take health walks daily. I would take one for 20 minutes (about a 1.2 mile walk) most days of the week. Now my office doesn’t really have that option, although we have the sit/stand desks (I would prefer a kneeling stool) and I get a lot more back pain. For me, it’s more in the neck and shoulders though since I tend to hunch forward, so I just try to work on building back body strength through core exercises. I have another friend who switched from our old employer to this new employer and he is having the same issues... the other job we had was just a whole lot more active. I try to do yoga at least once a week and ideally twice per week on top of other exercises.
I think the yoga plus core exercises are most effective. Cat/cow, Superman and cobra poses are really helpful for back pain. In addition to strengtging your core. But those inverse movements are ones we don’t do often and help balance things. Nothing like a mini series of cat/cow before bed to loosen things up! You can do it before you get tucked in.
Yes - just before bed and then in the morning too! If you go the yoga route, as Jade says, don't skip the counterposes. You don't have to hold them forever or do 20 reps but don't rush too much.
Another vote for yoga! I'm also an office worker so I have the same issues and doing a few basic poses every other day has made an enormous difference in my over quality of life. There's been some great resources shared already, but you should also check out beYogi's free yoga pose library: https://beyogi.com/learn-yoga/poses/
They allow you to filter the poses by beginner, intermediate and advanced as well as what area you're trying to focus on, so you can easily find poses that will help your back that shouldn't be too challenging.
Another vote for yoga! I'm also an office worker so I have the same issues and doing a few basic poses every other day has made an enormous difference in my over quality of life. There's been some great resources shared already, but you should also check out beYogi's free yoga pose library: https://beyogi.com/learn-yoga/poses/
They allow you to filter the poses by beginner, intermediate and advanced as well as what area you're trying to focus on, so you can easily find poses that will help your back that shouldn't be too challenging.
Good site.
I have a large box of yoga cards, where you can do the same... filter exercises based on what needs stretching out. I like visuals... much easier for those like me who find it hard to focus on 1 thing at a time.
I have a large box of yoga cards, where you can do the same... filter exercises based on what needs stretching out. I like visuals... much easier for those like me who find it hard to focus on 1 thing at a time.
I love the yoga cards! I have them too! I'd recommend doing a couple of yoga classes with a good hands-on instructor, then using the cards. The instructors cues will help you understand what you should look for in good form and it makes using the cards easier.
I love the yoga cards! I have them too! I'd recommend doing a couple of yoga classes with a good hands-on instructor, then using the cards. The instructors cues will help you understand what you should look for in good form and it makes using the cards easier.
Good advice, Jade & there are also gentle yoga classes on YTube, even ones that cater to scoliosis (which I have, so I also own a yoga DVD for scoliosis) or pregnancy, beginners or seniors. I have a weirdo schedule & sometimes am up at 3am, so for those like me, it's good there are online vids to do wee hour workouts.
I'm going to see if there's a vid with an instructor using the cards. I'm sure there is... everything else is online!
ETA: Don't forget the library. I'm impressed that my small library here in W. Boca Raton has an entire section of exercise DVDs! Must be at least 500.
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