Back pain can make movement such as bending over seems daunting. The crippling pain feels like a sharp knife poking at your skin, and you can’t help but notice it every time you move your body. As the society is progressing, we’ve started to replace most of our daily tasks with other labour-saving devices. The luxury of not having to get your hands dirty is replaced with a series of degenerative diseases.
Even though physical inactivity is the number one causes of this problem, veteran bodybuilders are not exempted from this pain. Years of poor posture and improper lifting techniques contribute to the chronic and debilitating pain on the backside of your body. Apart from that, not training the antagonist is also a surefire way to experience muscle strain. This can be easily observed in the gym, where a bunch of people doing sit-ups and don’t bother with the training of their backs. Without a strong back to help stabilize and support the spine, it will exacerbate any pain in the lower back area.
The good thing is that most lower back problems can be solved by performing a few exercises. These are easy to follow, and they can be done anywhere.
1. Lie supine on the floor. Wobble your neck and limbs. Raise your arm slowly, and let them drop. Repeat the same thing with your hands, legs and feet. Slowly turn your head to the left, and then to the right. Inhale and exhale slowly throughout the whole process. Let your head, shoulder, arms, and legs sink to the floor. Tense the arms, and then let it go.
2. Sit upright on a chair, and make sure that your back is not kept in contact with it. Shrug your shoulders, let it go, and repeat. Repeat for 3 sets of 10 reps.
3. Turn your head all the way to the left, return to the original position, and then repeat with the right. Repeat for 3 sets of 10 reps.
4. Lie prone on the floor with a piece of pillow supporting your abs. Raise your right arm, and relax. Repeat with the other hand. Repeat for 3 sets of 10 reps.
5. With the same setting as exercise number 4, put your hands on the side instead of to the front. Anchor your feet under a sturdy heavy object. Raise your back, but not until the extent of arching it. You should aim at lifting it rather than hyperextending it. Repeat for 3 sets of 10 reps.
6. With the same setting as exercise number 4, raise one leg at a time. Repeat for 3 sets of 10 reps.
7. Assume a kneeling position with your palms and knees touching the floor. Arch your back by pushing your abs towards the ceiling, while simultaneously dropping your head towards the floor. Do it in a reverse manner by bringing your head up and pushing your abs towards the floor. Repeat for 3 sets of 10 reps.
Suggestions To Live With
1. Take control of your environment. Stress accumulated in your body will build up the tension, forming trigger points all over your body.
2. Beware of the clothing, stocking, and footwear that you’re wearing. Designer stuff might be good to look at, but anything that’s too tight or too loose will force your body to compensate by adjusting your posture to make it look good.
3. Do not play video games or read books in an awkward position. Staying too close towards them will force you to bring your neck and eyes into an unnatural position.