Founderpositionlowerback

Improving Your Posture Can Get Rid of Lower Back Pain

 

Do not twist and bend forward to crack your back. When you sit with poor posture (hunching forward) for extended periods of time, you are doing three detrimental things:

- Lengthening and weakening the ligaments between vertebrae
- Pushing your spinal discs outward
- Inhibiting your core muscles

Bending forwards can offer temporary pain relief because that is what our spine is used to when we use poor posture. But we do not want to make things worse. I would recommend being more aware of posture all the time. Sit straight and tall, and don’t slump. Also I have found that the occasional spinal extension exercise can help.

Try standing and putting your hands at the lower back and pushing forward, moving the pelvic region forward. I would also recommend core training. Some exercises will be difficult and painful to do. I have found that bridges, planks, and vertical core training all help your back.Also, get yourself a heating pad and use that every night if possible.

Here’s a simple move that you can use to stretch out your back. It’s called the founder position. Here’s how to do it.

  • Bring your legs nice and wide. Knees slightly bent, arms back and hips back. Pay attention to your shoulders as much as possible as you need them to be square and open so that your chest is out and your back is braced.
  • Now press your chest a little bit forward and pull your hips back just a little bit.
  • Take a deep breath. Keep your weight on your heels and never let your knees come forward.
  • Bring your arms all the way in front of you. As you do this, you going to feel the tension increase in your lower back.
  • At this point you can push your chest further forward and reach your arms as far out as you can. You can also push your hips back just a little bit more.
rock_climbing

Rock Climbing Can Build Back Muscles

Rock climbing, in my limited experience, has had a profound effect on my grip strength, biceps, triceps, forearms, and core. But when I think about it, I firmly believe that this has to be the best back workout since you can have fun and test your mental capacity as well.

Basically, climbing is as close to a full body workout I have ever experienced. I get to train at a high quality gym with inverted walls, hundreds of bouldering problems, a bouldering cave, and plenty of tough climbs. But when you’re primarily pulling on the wall/holds, this puts a huge emphasis on the back. The motions put into rock climbing can lead to a developed and defined upper back. 

Climbing is awesome and I highly recommend it. It is an excellent whole body workout, with the exception of chest, so you’ll want to supplement it with push ups etc. You have to take note however, that climbing will not get you to be massive. Most dedicated climbers have great bodies, but they are usually very lean, not massive and stacked. So it depends on what kind of body type you are after.

You put your eggs into one basket and go rock climbing if your goal is back development. You can come to the point that I don’t have to do any lifts specifically for your back. All you’re doing is pulling, so you’re going to see lots of development in your biceps and lats as well.

 

 

 

chronic backpain

General Advice to Treating Chronic Back Pain

Getting relief from chiropractor when it comes to treating chronic back pain might be a good idea but you don’t need to see them often, as it might leave a major dent went it comes to your wallet.

These general tips and advice would come in handy and they are not that hard to do:

 

  • Working out and strengthening your core muscles will help as it can support the weaker muscles and strengthens the ones causing the pain. Start small if you have to and build yourself up week by week. Regardless, you should notice an improvement. Bite the bullet and ensure you get more exercise. Swim if you have to. Find someone to keep you motivated, it will help you on bad day.

 

  • One thing that is rarely mentioned out there is diet. Eating a good diet helps as well. Different foods can affect your body and could be one cause (if no previous traumatic injury). Try switching up food to see if an improvement. It doesn’t take much to try and may find something new to eat at the same time.

 

  • As for medication, consider risks and duration but also think of them only as a temporary solution. Making it your long term solution is a big mistake you want to avoid. Some work great for short term relief but you need to consider side effects. Especially if you are well over your 30′s, you will not recover or heal like you used to. It will take a lot of humility to realize this but you have to convince yourself of that.

 

  • As for sleeping, investing in a good bed could make a big difference. Even just getting a new top portion/memory foam cover could be all you need. A bad night sleep can domino the rest of your day and cause the back ache and/or amplify it.

 

  • Lastly, if you spend a lot of time sitting, get a good chair. Also get into the habit of standing or stretching every hour or so. Bring a heat and cold pack to work to help on the not-so-good days. Little things like this could also alleviate or reduce the pain.
black muscle

Pro Tips to Create a Wide and Thick Back

I’ve been reading a few weightlifting books lately from some of the best in the business. I filtered out their views on how to create a wider and thicker back.

Here are some short but sweet tips from some of the seasoned pros:

1. Your primary exercises should be deadlifts, chins, and all types of rows.

2. Pull-ups, lots of them.

3. When doing shrugs be sure not to just pull your shoulders straight up and drop them straight down. Pull them up and back simultaneously so that you’re pinching your scapulae together. Be sure to hold that contraction for a good 2-4 seconds, then go into your next rep.

4. Poor back development is often caused by poor exercise selection and incorrect form.

5. You must perform full range of motion of all back exercises–especially chins. Start from a dead hang and pull yourself all the way up. If you’re not starting each rep from a dead hang, you can forget maximizing your back width.

6. If you could only pick three back exercises to do, deadlifts, chins and barbell rows are it.

7. The general rule is: chins/pulldowns for width, rows for thickness.

8. Since the back is such a large collection of interconnected muscles, it responds well to volume and variety (exercises, grips, and rep ranges).

9. Go Rock Climbing.

10. Do Kroc Rows with Weights.

singlelegsquats

One Legged Squats for Bigger Buttocks

To get bigger buttocks, you may have to turn the volume up a notch when it comes to eating food. But doing these squats will destroy your buttocks – in a good way.

Here’s how to do it:

  • Stand on one leg then lift your other leg and hold it in front of you (you don’t have to have it straight) at a 90 degree angle. You can be fully bent at the knee joint which will help maintain pelvic alignment and ab contraction.
  • Put one hand on your tightened mid section. At this point you want to keep your chest high by contracting your diaphram, or the muscle in your upper abs beneath the solar plexus.
  • Now go down as far as you can and keep your lower back straight. Then begin to tilt your pelvis backwards. If you put your hand your lower back while doing regular squats, it’s the point where your lower back starts to hunch over instead of being contracted.
  • At this point, you could try to look down at your knee the first few reps. You want to make sure that your knee to stays in line with your foot. It’s quite common for the knee to go inward when your press up. Focus on the heel pressure and the outside of the foot. With the help of your tightened abdominal muscles, actively try and prevent the knee from traveling inwards.
  • Use a mirror to look at yourself from a profile. You don’t want your knees to travel in front of the toes. Doing this puts an excessive amount of force on the knee joint and makes the exercise heavy on the quads which in turn, takes the target away from the buttocks.

Notes: Only go as far down as the form allows. This is very demanding doing on one foot and is an excellent exercise for unilateral leg work and learning proper form. Also, try doing these with one hand on a wall or something stationary, because most likely your legs will wobble a lot in the beginning.