Chronic back pain is one of the most dreaded things a lifter can handle. I speak first hand. I had ups and downs in the lumbar region, and it forced me to learn about the lower back and hacks that provide for its ongoing safety and health.
I've written such articles before, but the following list of secrets is as close as possible. I'm not talking about dealing with an injury. I speak of everyday life, if you already feel good.
These are my rules to stay well when you feel good.
. 1 Go to bed!
If you get used to in short sleep periods and regularly get only 5-6 hours a night, you can say goodbye to the long-term back health (and the health of a muscle or joint) matter). If you shorten your recovery time, shoot yourself in the foot. And it's even worse if you're a die-hard lover of big compound movements that require a lot of spine loading, like squats, deadlifts, and overhead presses.
For your body to respect you, you must have respect for it. I know that sounds a bit Zen, but there is something true about it. Going to bed at one o'clock, having a good night's sleep and waking up at least 7 hours after falling asleep will make a big difference as far as your body feels. This includes your injured back. If you're looking for other patch job remedies, exercise, stretching, treatments, and exercises to strengthen your spine without looking at your nocturnal rest and recovery plan, we recommend putting everything on the back burner and getting started there , [1
This little-known point can make a difference People do not realize that the time of day they train is significant.
If you're trying to get relatively heavy weights Do not hurt your back shortly after waking up, you need to give your body time to move and maintain, and your plates need to be dehydrated, and while you're sleeping, they tend to fill up with fluid – one reason Why do people say you are considered "Highest" in the morning?
How well would my 7-year executive clients work if they trained with me? 11 o'clock o 2 o'clock in the afternoon? Personally, I despise lifting it hard in the early morning. I have never had a good feeling, at least as far as my spine is concerned. If you have the flexibility for your morning plan, try to lift 3-4 hours after waking up. For example, I like to work out between 10 and 12, but usually wake up at 5:45.
If you work out at 7:00 am before work, try to wake up earlier at 5:00 am, not at 6:00 am: 35. Beat the sack earlier in the night before exercise to make up for the difference. It's shit, but it could be an important factor in your back health.
3. Do not get stiff if you do nothing
Having a bad back is like a new puppy. You have new responsibilities, whether you like it or not – that is, if you want to get a better result.
Taking 5 minutes once or twice a day can be a major setback. There are mobility exercises and stretches bearing your name. These are movements that you need to do not just in the gym, but especially when you're not in the gym. It is easy for your back to feel good during exercise, when your muscles are pumping, your body is sweating, your joints are lubricated and you are generally warmed up. It's not always that easy to get that feeling when you're cold and have a day off in the gym.
You need to do unloaded exercises to help your cause. I like to do something when I wake up.
It does not matter what the lower back looks like when you do this. I encourage you to take a long, deep squat-hold with every available shape that gives the lumbar spine a static stretch and brings the quads and knees in the morning through their full range of motion. It's okay if your back rounds. In some cases, this can be even better. There are few exercises in the gym where the lumbar spine is actually flexed or the spinal extensors reach a stretch. A deep squat should feel pretty good.
To make things even better, give the squat some freedom of movement by aligning and turning it up.
Foam Roller Thoracic Extensions
If you understand the relationship between the thoracic spine and lumbar spine, this may be a lower back protector. It is of utmost importance to maintain a neutral spine while your T-spine is stretched the most. Often, the T-spine is not up to the task and relies on the lumber to overlap and make the difference. This can lead to severe compression of the lumbar vertebrae and lead to constant discomfort. This drill teaches the extension of the T-spine, while a tactile indication – the roller – is used as the axis point for the spine. I like it better than most thoracic extension holes because the others do not contain any external objects to address the lift or use gravity to reach the position.
Lying Thoracic Rotation
The rotation of the T-spine is as important as its extension. As a bonus, this movement helps to stretch the laths that hang on the lumbar region. If you can not touch your shoulder and hand every turn, you have work to do. Place a medicine ball or roll on one side under your upper knee to get a point of reference and make sure you do not cheat your range of motion. Make sure you keep a firm contact with your knee.
4. Choose Your Exercises Carefully
No one holds a gun to your head and says you have to do barbell squats and deadlifts every week. If you have had injuries in the past and are a recreational intern, you do not have to be a hero. It's time to break the stigma associated with reducing barbell work. Strength and conditioning trainers who do not recognize the seriousness of their words have encouraged this kind of thinking, but there are many painless ways to challenge your body and train all of your target muscle groups that do not require traditional squats and do not require deadlifts.
Deadlifting is an extremely important exercise, but it will not solve the problems of a person who already has chronic back problems by doing deadlifts or similar steps. It is likely that a closer look at the practice choices can be a better answer.
How you summarize the exercises is just as important to your health in the gym. It is not a smart idea to charge pressure movements without interruption in a single workout. A full-body workout using overhead presses, flexed rows, squats, and Romanian deadlifts may sound like a solid challenge, but it will certainly cause havoc on your disks, especially if you have a serious back problem.  Break things up instead by combining a compression movement with a movement that decompresses the spine. For example, a bath, a pull-up, a leg lift or a pull-down procedure can give your back the necessary break to prolong your health and prevent it from getting worse.
You want to lift vigorously during the procedure and be painless TU? In Unstoppable: The Ultimate Injury Training Guide hosted by John Rusin, DPT, available only on Bodybuilding.com All Access, shows you how to properly warm up for your most important upper and lower body sessions.