Exercises That Cause Low Back Pain

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Exercises That Cause Low Back Pain

People nowadays tend to go to the gym because of the latest trends in social media. Persons are looking for extreme exercise because of three reasons. First is to achieve good health, second is for ultimate bodybuilding and third is just for the thrill that you can do such kind of activity.

Exercise is good for everybody. But you must be responsible and look for the program that is suitable for your need. Learn how to manage the aching and lots of body pain especially when you are new to exercising.

Achieving healthy body goals cannot be seen overnight. Exerting a lot of effort and conditioning your physical and mental health is of great importance.

Stinging pain is not avoidable especially when you exercise. Your body adjusts just like how you adjust to your new activity. HALOHEALTHCARE.COM can help you find handy equipment that can soothe lower and upper back pain so you can keep on achieving your healthy lifestyle.

Take a look at the list of EXERCISES THAT CAUSES LOW BACK PAIN so you can measure your capabilities and consider switching to another kind of exercise routine.

Superman

An exercise that is designed to strengthen the back is actually doing more harm than good when improperly executed.

DON’T DO THIS: laying on your stomach and reach your hands and feet toward the ceiling, you’re putting your spine into hyperextension. While this may strengthen the extensors of the back, a certain study found that spondylolysis and other conditions were closely associated with overusing back-extensor muscles, especially in an athletic population.

DO THIS INSTEAD: A proper plank will help strengthen the muscles of the core and back from a neutral position, not a position of unwanted hyperextension.

Glute Bridge

The glute bridge is another example of an exercise that’s commonly given to help ease back pain, but if done incorrectly, it can contribute to lower-back pain, it requires certified strength and conditioning coach.

DON’T DO THIS: Lifting your hips without focusing on your core and glute muscles, it’s likely you’ll use the hamstrings and lower back to perform the exercise. And many times at the top of the bridge, people allow their lower back to arch or hyperextend. This can lead to overuse and lower-back pain.

DO THIS INSTEAD: Lie on your back with your knees bent so your heels are a few inches from your hips. Focus on keeping your core engaged and driving through your heels as you contract your glutes to bridge your hips off the ground. Keep your back from overarching at the top by contracting your abs and keeping the hips from tipping forward.

Plank

Planking is an amazing exercise to activate the core that will help your back from overuse and pain. But wrong execution will always ruin even the best of exercises.

DON’T DO THIS: Planks can lead to back pain when you allow your hips to sag or rotate or your upper back to round. In these positions, the spine is hyperextended, rotated at the lower back or hyperflexed at the upper back, respectively. The further the spine is from neutral, the greater the risk of injury. Plus, when the spine and hips are out of neutral, you’re not using your core appropriately, which minimizes the benefits of this exercise.

DO THIS INSTEAD: Focus on keeping your hips in line with your shoulders and ankles while not allowing your lower back to overarch or your upper back to round. Imagine a cup of coffee sitting on your lower back and another one on your upper back — and you mustn’t allow the cups to spill.

Anti-Rotation Press

Improper rotation of the spine can be a lead to back pain and inefficient movement. The anti-rotation press challenges your ability to maintain a neutral spine when an outside force is trying to pull you from neutral.

DON’T DO THIS: Even though you may be able to keep yourself from rotating as you push the cable machine handle away from your chest if you feel the exercise working the muscles of your back rather than your core, you’re not properly strengthening the muscles that’ll help keep your back healthy. In fact, you’re likely working toward overuse of the back.

DO THIS INSTEAD: Contract your abdominals so you feel the tension in the abs and not the back. Keep the lower back from arching and work to keep the hips from rotating as well. It helps to imagine a set of headlights on your hips that you have to keep pointed forward.

Push-Up

Push-up is a dynamic plank at a basic level. Therefore all of the same considerations during the plank apply to the push-up. However, push-ups challenge these considerations to a higher level, as you now have to control them during an upper-body movement.

DON’T DO THIS: When the hips sag and rotate or the upper back is allowed to excessively round, there’s an increased potential for a back injury. It’s typical for these movement flaws to occur at the transition points (starting the descent or coming out of the bottom of the push-up).

DO THIS INSTEAD: Try pausing at both the top and bottom of the push-up. Focus on the position and correct if necessary to ensure that you’re not only decreasing the potential for a back injury, but also reaping the full benefits of the push-up.

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