Dan Giordano, PT, DPT, CSCS, is a member of the Men's Health Advisory Board.
One of the most frustrating injuries there is: back pain.
It is dizzy and brings pain for shooting days. But there are ways to beat it all and even be one step ahead of the game. That's what I hope for now. And yes, I know that right now you think that you have no back pain, so this is not a problem.
But trust me, there's a good chance you'll have back pain at some point in your life. And these exercises can save you in such situations ̵
Two Steps to Prevent Back Pain
If you have regular back strength and Exercising, you can avoid back pain.These stretches should be done once or twice a week if you are not traveling the rigors of the road.
You will not be able to cover all these distances in a plane or train Pull, but you should master them.
Sitting Figure Four Stretch
While kneeling, leaning and placing one knee While resting a neutral spine (not round or overstretched), rest the ankle on the other knee to lean forward to feel the stretch in the gluteal muscles, or to lean towards the curved ankle, moving from the floor to stretching in the lateral B your buttocks muscles. Start with a 10-second hold and continue for 30 seconds. Repeat 5 to 10 times on each side. (Pro Tip: Travel this if you can.)
Spread your feet shoulder width apart and step forward with your right foot. Your knee is bent. Just make sure you do not jump too far forward. think "knees behind your toes". Stretch your left leg, tighten your glutes, lean forward to feel stretched on the front of your left leg. If you do not feel the stretch, lift your left arm over your head and lean slightly to the other side. Start with a 10-second hold and continue for 30 seconds. Repeat 5 to 10 times on each side.
Five Steps to Back Pain
If you already have back pain, try these exercises. It is important to find out which movements (flexion, extension, rotation) cause pain or discomfort and to avoid these movements while continuing to work in areas that do not provoke. If you combine this stability program with mobility work (foam rollers and stretching), you should be able to create a solid foundation to prevent and / or relieve back pain.
Transverse Abdominis Pushdown
Lying on your back with knees bent, legs in the air. Your thighs should be perpendicular to the ground. Your calves should be perpendicular to the ground. Now place your right palm on your right thigh and your left palm on your left thigh. Lift your shoulder blades and stow your chin. Press your hands into your thighs and push your knees to your shoulders, creating an isometric contraction. Do not hold your breath while you do this. (If you feel low back pain, either lower your head to the floor or move your knees closer to your shoulder.) Hold for 5 to 10 seconds, then relax. Do 10 repetitions.
The basic plank is one of the best measures to insulate your body against back pain.
Get down on all fours, knees just below your hips, hands just below your shoulders. Hold your core and direct your gaze to the ground. Extend your right arm as far as possible and step back with your left leg at the same time. Press your buttocks muscles. Hold on to your core; work to keep both shoulders and hips vertical to the ground. Return to the top Repeat 10 times on each page.
Lie on your back with your knees bent and your legs flat. Put a resistance band over your knees, push out the band and open your legs. Continue pushing throughout this movement. Support your core and squeeze your glutes, then lift your hips. Your goal is to create a straight line from the upper body to the thighs. Keep your heels on the ground. Return to top This is 1 repetition; do 10 per page.
Traveling Rules for Back Pain
Even though you have never had any general back pain, there is a good chance that you may experience mild pain while traveling. Why? Because everything about long-distance travel in airplanes, trains and even cars seems to exacerbate our loin area.
The seats in airplanes, cars and trains are just not meant to be comfortable, period, so they are even worse for you if you are struggling with back pain. Hamstrings and hip flexors stiffen and cause hours of pain, and you feel it when you try to leave the seat after the trip.
To avoid all this, keep these tips in mind when walking on the street.
A key to both prevent and relieve back pain: Move. The more you move, the better. Dr. John J. Michalisin, Jr., a clinical assistant professor of physical medicine and rehabilitation at NYU School of Medicine, recommends that you "try to move regularly and change position."
So get up every 30 minutes. Set an alarm to make sure you do this when you fly or take the train. You just have to do it for 60 seconds, but get up, stretch your arms over your head and "thaw" your body so it does not get frozen and stuck in bad positions. You usually get up from your seat, with strained chest muscles that are slightly bent, and tight hip flexors when your legs are flexed for so long.