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26.03.2014

Core exercise routine for back pain, weight loss tips at home - PDF Review

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As we get older, we slowly realize how important the back is, and more importantly how fragile it can be. Studies show that people with short-term low-back pain who rest feel more pain and have a harder time with daily tasks than those who stay active.
The pain may have started after a long workout at the gym, but the strain that caused it has probably been building for years.
Developing an individualized exercise plan is essential to managing chronic back pain, says D. A study recently published in the American Journal of Medicine found that current and former smokers are more likely to have back pain when compared with people who have never smoked. Back pain is often seen with issues such as depression and anxiety, says Alex Moroz, MD, associate professor of rehabilitation medicine at NYU Langone Medical Center. Research shows that practices such as meditation, deep breathing, tai chi, and yoga, which help put the mind at rest, can do wonders for the back. If you sit for long hours at a desk or computer, your posture will suffer and your shoulders and neck will most likely get stiff and painful.
Lower back pain often results from reduced levels of activity and flexibility, strain and injury from sudden movement, and general deconditioning of the back muscles resulting from poor posture.


Weak back muscles not only leave you prey to injury, they also make it more difficult to recover if you are injured. An exercise plan that carefully targets the lower back will improve your physical conditioning, with the added bonus of helping you move efficiently and learn body awareness—both keys to lumbar injury prevention. If you choose the right exercises to condition the lower back you will improve and strengthen your lower back, and reduce the risk of injury and pain, speed recovery, and prevent re-injury.
We recommend you start any back muscle building regimen with gentle strengthening exercises including stretches that target your spine, core and legs. These lower back and core exercises are taken from The Prevent Lower Back Pain App which provides a variety of targeted exercises that stretch, strengthen, and stabilize important muscles and ligaments that support your lower back. The exercises are authored by Dr Philip Striano, a certified chiropractic sports physician and strength and conditioning specialist. In my younger days, sleeping on the couch was a breeze, but waking up now after watching a night of Ashes test cricket on the couch does terrible things to the back. Wilmarth says most people have poor posture when going about their daily activities, putting unnecessary strain on their backs.
Most doctors recommend using ice for the first 48 hours after an injury — particularly if there is swelling — and then switching to heat.


This is because the core and led muscles play a key role in supporting and maintaining a strong and healthy lower back.
Use the knee to chest hug to increase stretch the lower back and increase flexibility in the hip extensors and hip rotators. To get the full benefit of these exercises check out the full colour illustrations and anatomical diagrams showing which muscles are working during each exercise. If you wear a brace all day, the muscles — which should be providing stability — weaken and you will have less core strength. It’s a complete program that includes stretches, balance and posture exercises as well as warm-ups and cool-downs to get rid of your pain and regain flexibility and strength.



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