Exercises and Back Pain
Exercises and Back Pain
“Hey! What’s going on? It’s Ian Hart here, Back Pain Relief4Life Expert and Co-Creator of the Back Pain Relief4Life Program and the question I get asked frequently is “Should I exercise when I have back pain?” So exercise and back pain, do they go together? Before I get into those issues I want to make sure, everybody knows loud and clear that no bed rest ever when you are suffering from back pain and here’s why…
First off, in very severe, traumatic cases maybe bed rest is needed; I just want to make that clear. But for the most part if you just have back pain – even if you feel like something is very severe – the worst thing to do is to lay in bed all day. First off, if you lay in bed it’s going to create more atrophy to the muscles that support the spine, which is most likely the part of the problem that is causing the back pain to begin with, and then you will have no recovery to the injured area. You won’t allow for the blood to flow and oxygen to get into that injured area, the muscles can lock up tighter, there can be more compression on the disc and it can create more problem later on. You might feel good right then and there, I know it can be painful to move around with back pain but you’re better off getting up and moving around. Here’s why:
Again like I said, it’s going to bring blood flow, oxygen, nutrients to the injured area. It’s very important to make sure you warm up before you do any exercise and a warm up would be light movements like biking and depending on your back pain, biking with an atomic bike, getting on elliptical and just moving slowly and get the blood flowing and oxygen moving right away you are going to feel better just from that. Then doing light movements – if you watch some of our other videos, make sure you are moving properly, you’re hinging at the hips so you are not putting more damage to the injured area.
It’s also going to reduce inflammation by flushing out the toxins and again just mobilizing the blood. It’s also going to strengthen the muscles and put compression on the spine. This is very important for recovery of your back. If you are laying down, your spine will not have any compression on it, when you walk around all day there is compression on the spine and that is actually how the rest of your body gets nutrients through the synovial fluid in the spine, when there’s compression it activates the synovial fluid and then you can receive nutrients to help recover [from] the back pain or the injured area.
Also flexibility. When you rest or you go into bed rest you tighten up more. When you bring oxygen and blood flow, it’s going to increase the mobility in the joints and then you can do some flexibility movements that is going to open up the area, maybe take some compression off the spine and bring you relief later on.
So we have specific movements, we create specific movements that allows somebody even in severe back pain – in specific cases, we have people who had no discs in their back or which were in pain for 20 years literally no discs and a few short weeks of doing this specific movements, the back pain was gone. They couldn’t stand for 5 to 10 minutes, they could not fish or do golfing anymore because their life was in misery and then after doing this specific movements repeatedly and progressing them on and on they eliminated their back pain and now over a year later are free from that misery of the back pain.
So if you would like to see those specific movements, you could check those out at backpainrelief4life.com but make sure that if you have back pain you continue to move, don’t rest, don’t lay down, don’t stop moving, just get up, get moving, do some light activity, get some blood flow, drink lots of water, good food as well that’s going to help reduce some inflammation and this will help back pain be on the way to recovery and you will see in time, provided that you do some exercises that target that area, your back pain is going to be eliminated and I know it will.
Again, this is Ian Hart with backpainrelief4life.com and we wish you a full recovery on your back pain.”
Ian Hart is a Body-Mind Transformation expert, the creator of EarthFIT Training Systems, co-creator of BACK PAIN RELIEF4LIFE, and founder of BEAUFORTPERSONALTRAINING.COM and MYBACKPAINCOACH.COM. Ian and his team help people get into optimal shape in the safest, fastest and most effective way possible, using cutting edge science.
BEAUFORT PERSONAL TRAINER: GET A HOT BODY FOR HOT WEATHER
It’s summer and it’s getting hotter by the day. You want to wear as little clothing as possible to keep cool and comfortable, but if you are out of shape, life’s not exactly a beach for you.
A lot of people want to wear their bikinis or bathing suits this summer, but they know they have to get in shape first, says Beaufort fitness experts. And even if they are not going to the beach, they still want to look good in sleeveless shirts, shorts, and other skimpy summer wear.
Obviously, if you haven’t exercised and watched your diet, it will take longer to get the body you want, but if you start working out, do exercise or Beaufort fitness with your Beaufort personal trainers – keep at it – you’ll see results.
The key is a regular – rather than merely occasional – Beaufort fitness routine aimed at toning and firming up your upper and lower body and, of course, burning some extra calories so you can maintain a healthy weight.
However, before starting a “get-in-shape” exercise or Beaufort fitness program, watch what you eat and drink, Beaufort personal trainers advises. Cut out or at least reduce your consumption of sugary drinks, alcoholic beverages, and any foods that are high in saturated fats. A sensible diet that includes leans proteins, fruits, vegetables and some healthy fats, will not only help you lose the flab and extra pounds, but also help prevent heart disease, diabetes, and certain types of cancer.
Most people who have not been exercising regularly probably need to work on the total-body Beaufort fitness routine. For an effective, “head-to-toe” overhaul, at EarthFIT, we recommend these in various combinations:
Sculpted arms and shoulders can be achieved with resistance bands or weights. Shoulder presses, bicep curls and tricep extensions are just some of several effective moves.
To tone your butt, try different kinds of squats and lunges. These exercises are great because they also work many other muscle groups, including your inner and outer thighs, hamstrings, glutes, etc.
For killer abs, there are many effective moves, such as a bicycle maneuver and leg raises.
Waist and midriff will respond to a side plank and pelvic twist, among other area-specific moves.
All these exercises are just a tip of the iceberg – there are many more that will tighten and firm up your whole body, according to Beaufort personal trainers. This is a great opportunity to work with a Beaufort fitness expert who will show you not only the most effective moves, but will also make sure you exercise safely.
A “beach body” routine may not land you on the cover of Sports Illustrated, “but it will allow you to ‘bare all’ – or almost all – on a hot summer day.
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