South Bay Personal Trainer Back Pain Exercise
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BACK TO THE BASICS TO STRENGTH TRAINING FOR BACK PAIN
If mechanical engineers were to sit down and design the ideal device for lifting and bending, it would look nothing at all like the spine of a human being.
That's why we must compensate for our original equipment with good habits.
The most common back injuries occur in the lower back around the joint between your lumbar vertebrae and sacrum. This is a pivot point for lifting or bending. If the muscles surrounding this joint are not in good condition, they cannot do their jobs adequately and you will suffer as a result.
When working in unison, your muscles provide three vital functions: movement, support and protection. If any one, or any group, of these muscles is deconditioned, it creates an imbalance, a weak link, in your entire "support system."
Fortunately there is a lot you can do, beginning right now, to get yourself "back into balance."
REDUCE BACK PAIN BY INCREASING MUSCLE STRENGTH
NEW SUPPORTING EVIDENCE FOR STRENGTH TRAINING FOR BACK PAIN.
For decades, rest and medication have been the standard therapies for virtually all kinds of simple back pain.
But now this practice is widely questioned.
For one thing, it takes three full days of activity to reverse the physical deterioration of only one day's bed rest.
But more important, numerous studies have shown that a balanced program of exercise is much more effective in preventing and even treating back pain.
People who exercise regularly nave far fewer back problems in the first place.
Research has shown that regular exercise will not only help get you "back into shape," it will make you feel better as well.
Narcotic pain killers actually can delay recovery from conditions causing low back pain. And usually they are no more effective than mild analgesics such as aspirin.
MAKE EXERCISE THE BACKBONE OF YOUK LIFE.
Now you are ready to begin an exercise program.
But first, let's take a look at some important components of a program that will help you avoid injury and get you into shape.
Aerobic exercise should be performed at least 20 minutes a day, 3 times a week, to achieve appropriate cardiovascular and toning benefits. However, people who currently suffer from back pain should avoid impact aerobics, such as jogging, in favor of low-impact activities like cross-country skiing, biking or swimming.
Cross-country skiing, for exam pile, is excellent for improving strength and endurance in the upper and lower body — while not placing undue stress on your back.
Strength training is the second part of a complete back pain program. Ideally, it should consist of two or three sessions per week, on an every-other-day basis. Exercises should focus on improving strength throughout your entire body. This is because muscle balance is vital.
By some estimates, back pain costs the nation as much as $50 billion a year in medical bills, worker's compensation payments and time lost from the job.
It is important, above all, to select a strength training program that is safe and effective. For this reason, you might consider looking into exercise equipment that uses isokinetic resistance as it automatically adjusts the amount of resistance to meet your ability level.
In a study of people who received intensive rehabilitative exercise therapy for their back injuries versus others who only rested and received regular medical care, people in the rehab group were able to return to work twice as fast.
Aerobic exercise can:
• Release endorphins that act as natural pain killers.
• Help reduce excess weight to alleviate stress on the spine.
• Enhance blood circulation to improve disc and cartilage nutrition.
Strength training can:
• Strengthen interdependent muscle groups in the back.
• Improve posture.
• Strengthen leg muscles that do the majority of lifting.
• Improve overall flexibility.
• Improve muscular endurance.
• First, do some gentle —pain free — stretching.
• Reduce exercise intensity and duration if you are experiencing pain.
• Listen to your body signals. Increase exercise gradually at a comfortable rate.
• Be patient. Just as it takes years for back problems to appear, it will take some time to see results with an exercise program.
• Always concentrate on good posture while seated or standing.
Use proper lifting techniques:
• Use your legs, not your back.
• Bring the object close to your body before lifting.
• Avoid twisting or turning your body while lifting.
• Know your limits.
Back pain is one of the two oldest chronic afflictions known to humanity.
The other, of course, is the common cold.
There is still no cure for either. But back pain can be eased — or even prevented — to a much greater extent than you might think.
While back pain affects 80% of all Americans at some point in their lives, "bad backs" usually are caused by poor posture, improper lifting habits, prolonged standing and stressful jobs.
However, the single largest factor contributing to back problems is a sedentary, inactive lifestyle.
In fact, studies show that 90 percent of all back pain — while sometimes difficult to pinpoint — can be eventually traced to a basic weakness or inflexibility in the supporting structure.
Personal Trainer South Bay Personal Training tells you how to stand up and fight back against the aches and pains that plague so many people's lives.
One of the Best Ways to Reduce Back Pain is to Increase Muscle Strength.
The Best Way to Increase Muscle Strength is personal training with Personal Trainer South Bay Personal Training.
Bed rest and medication only provide temporary relief for back pain. By building muscles that support the spine, Personal Trainer South Bay Personal Training gets to the cause of many back pains and can provide a lasting solution.
Only Personal Trainer South Bay Personal Training Gives You The Isokinetic Advantage"!
Personal Trainer South Bay Personal Training uses a isokinetic resistance system, based on technology found to:
• Engage more muscle fiber than ordinary strength-training systems.
• Work each muscle to virtually 100% of capacity.
Our positive only resistance minimizes the soreness and risk of injury you get with other machines. If an injury occurs or reoccurs strength conditioning with Personal Trainer South Bay Personal Training can speed rehabilitation and help you get up and off your back soon after an injury.
- Non Jarring movement is easy on the joints.
- Linear motion maintains correct exercise movement and extra stability.
- Strength training tones muscles, strengthens bones and the muscles that support the joints and helps prevent osteoporosis.
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