Low Back Pain Exercise

Most low back pain is caused by muscle weakness and imbalances in the hamstrings, hip flexors, lower back muscle groups and abdominal. Physicians as well as exercise professionals have determined that a strong correlation exists between excess body weight and decreased physical activity. Consequently, it stands to reason that becoming physically fit and adopting a healthy lifestyle may help to prevent low back pain.

By incorporating both aerobic and core exercises as a regular part of a consistent exercise program, it is possible to lessen the pain associated with and/or help to prevent the occurrence of low back pain.

If you have been diagnosed with lower back pain, strain or injury, check with your physician before starting any exercise program. It is important that you follow correct exercise guidelines in order to achieve both balance and flexibility of the lower back and abdominal muscle groups.  Here you find three great exercises to get you started:

• Lie on the floor with your back to the ground and your face upward. Bend your knees – both feet should be on the floor. Slowly pull the right knee to your chest, keeping your left leg on the floor in a bent knee position. Hold your right knee for 5-7 seconds. Return your right leg to the mat, keeping your knee bent. Repeat the process with your left knee;

• Lie on the floor with your back to the ground and your face upward. Bend your knees keeping both feet on the floor and legs together. Slowly swivel your knees from side to side for a count of 10;

• On your hands and knees, arch your back up like a cat and hold for 5-7 seconds and then relax.

You can perform these three exercises a couple of times per day. Use an exercise mat for extra cushion support or perform them on a carpeted area of the house. Attempting to carry out these movements on a bare floor will feel uncomfortable and make it less likely that you will consistently incorporate these exercises as part of a healthy lower back program.

Abdominal Fitness Equipment

Abdominal fitness equipment is not a ‘must have’ in order to get a firm, good looking ab. To get a good ab workout, the first thing you must have is the willingness to actually ‘get down and do the exercises’. Machines and tools can help build and tone stomach muscles only if you take time to use it.

If you think having abdominal fitness equipment will help when doing the exercises, here are a few good, inexpensive choices:

Starting Exercise

The wellness  business in America takes on numerous contradictions as it relates people’s behavior. We keep on promoting the need for people to exercise at least 3 days per week to maintain cardio-respiratory fitness and to attain wellness goals. Yet, the involvement rate of people in the U.S. is tremendously low; the current estimation is that less than 15% of the population is involved in regular vigorous aerobic or strength/resistance training programs. It’s almost like a vast portion of the adult population in our country refuses to recognize that exercise is a critical part of sound health. We all want to  live long, pain-free, happy lives, but over 85 percent of us don’t want to pay the price for this privilege by utilising regular exercise as a proactive strategy.

Ironically, a large percentage of people within this non-exercising group have got the most need to exercise. Most of these individuals are at high risk of getting coronary heart disease; they smoke or are overweight. They’re also the least likely to have familial support for sticking to a program, have less disposable time to exercise and may have problems setting long term goals. If you find yourself fitting into the non-exercising group, there are a variety of activities that can be adjusted to fit your work schedule and level of fitness to help you overcome the exercise roadblocks.
Before beginning any exercise program, you should be evaluated by your doctor and obtain consent and advice on preparing your fitness routine. You may need to take medications as well as make changes to diet upon your doctors recommendations. Assuming your doctor has given you the go-ahead to begin walking, begin Part 1 of the walking program. Part 2 should not be implemented until you have completed Part 1 successfully and have obtained physician approval to begin the jogging recommendations in Part 2.

Part 1: Sedentary people need to get in the habit of exercising regularly with minimal risk of injury. Walking is a sensible way to begin a fitness program that can gradually evolve into more strenuous activity as time passes.

When you begin your walking program, start comfortably with little to no emphasis on intensity. Walk the distance that you are able to complete without pain or tiredness. Then gradually increase the distance and pace until you can walk briskly about 3-4 miles 3 times per week. This isn’t a race and it may take you a few weeks to progress from one stage of walking to another. Keep at it and you should notice an increase in physical fitness and stamina pretty quickly. Make sure that while you are walking, one foot is in contact with the ground at all times in order to provide balance and support for the body.

Part 2: Introduce intervals to your walking program by integrating a program of exercise intensity followed by a breather. It looks something like this:

• Stretch for 5 minutes

• Walk for 6 minutes

• Jog for 2 minutes

• Walk for 7 minutes

• Jog for 3 minutes

• Walk for 3 minutes
• Stretch for 4 minutes

Gradually, you can reverse the walking/jogging intervals so that you are jogging for a longer period of time than you are walking.

While you are participating in your walking program (either alone or with others), be aware of general safety considerations:

• Wear shoes that fit well and provide good arch and heel support;

• Clothing should be layered depending upon climate – hot weather vs. cold weather needs will be covered in a later bulletin;

• Avoid slippery, icy surfaces. Uneven sidewalks can cause you to lose balance and trip; rain puddles can disguise small holes in soil and concrete resulting in a fall. Look for even surfaces with small grade inclines;

• Don’t listen to music if it distracts you from being aware of your surroundings;

• Be aware of cars, motorcycles, bicycles, etc. They don’t always see you and you don’t always see them;

• Carry a cell phone in case you need help;

• Don’t walk or jog in the dark;

• Walk or jog with a companion

Abs Training

Abs training is very important other than just looking good and attractive.  And here are the reasons:

• It is essential for back health.  The abs link the top half of the body with the bottom half for coordination of body movement.
• They facilitate bending, twisting, pushing and pulling motions as well as repeated lifting of objects.
• They provide a stable base of support for the back.
• If the ab muscles are weak (and remember they help the spine), they become easily fatigued, causing pelvis tilt and undue stress on the lower back.
• By strengthening the abdominal muscles as well as practicing daily stretching of the muscles in the lower back and hamstrings, we can help to prevent imbalances that lead to current and future back problems.
• Low back pain has a high recurrence rate, so the best way to reduce incidences of injury is by following a good, simple, exercise program every day, including:
  • Lower Back Stretches
  • Hamstring Stretches
  • exercise.fitnessguide101.com/2-minutes-ab-workout" target="_blank">Abdominal Crunches
  • Fanny Lifts (Reverse Curls)
  • Alternate Side Twists

Be sure to check with you physician or healthcare professional before beginning any exercise program. Endurance and repetitions of each of these exercises may increase over time, depending upon individual fitness levels. You can complete on average, 10-50 of each exercise daily, as long as you maintain good technique and form and you are healthy and free of injury.

Here are few tips to ensure proper form when you are strengthening your abdominals:

• Contract your abdominal wall towards your spine. This will help prevent arching of the back.
• Lift your head, neck and shoulders as if they were one part and not three separate pieces of the body.
• Avoid pulling on the neck to facilitate movement.
• Practice proper breathing techniques. Exhale on the hardest part of the movement and inhale as you lower your body back to the floor.
• Avoid bouncing, swinging or jerking body parts during the exercises.
• Stretch your muscles before starting any abdominal exercises and cool down following the same protocol.

Abs training needs not depend on fancy and expensive gadgets that promise you sculpted abdominal without consistent training, discipline and hard work.  But the bottom line is, you yourself have to be willing to ‘get down and do the exercises’ or all the abs machines, DVDs, books or any other tools you might have still won’t help getting you the abs you crave.

Children and Exercise

How important is that? Notice there are many more overweight children today than it used to be many years ago? The reason? Over fed but not enough exercise, thanks to (in part) the processed food, the television and electronic games.

My friend Pat wrote this article about overweight children and exercise. Have children of your own? This is a good reminder.

In a study of children ages 9-15 years old, physical activity of moderate to high intensity declined every year. At 9, children averaged over three hours of moderate to intense exercise, but by the time they were 15, it declined to just 49 minutes for boys and 38 minutes for girls. The researchers didn’t attempt to find out why. Maybe children just lose the ability to play the older that they get. Video games, text messaging, and the lack of physical education in schools are just some of the reasons.

Parents can make a difference and the earlier the better. Make regular physical activity a part of your family life. Taking hikes in the park. Riding bikes. Even playing kick-ball in the back yard is better than just sitting. Just remember kids like games, not planned exercise like you might do for yourself. Maybe if you make moving a part of their life early enough, it’s a habit they will keep for the rest of their lives.

Arthritis and Exercise

exercise" src="http://fitnessguide101.com/wp-content/uploads/2009/11/arthrits.jpg" alt="arthritis and exercise" width="116" height="100" />By the expert at Better Life:

There are two main types of arthritis: Osteoarthritis, which is commonly associated with aging and the everyday wear and tear of cartilage in the body. Our hips and knees are the most frequently affected areas because they are weight-bearing. Rheumatoid arthritis, on the other hand, can occur at any time in an individual’s lifetime and involves active inflammation of joints and related connective tissues as well as skeletal muscle.

People who suffer with arthritis should avoid high impact exercise and instead choose activities that do not involve painful ranges of motion during flare ups. Stick to gentle stretching, strengthening, and conditioning exercises. Because regular exercise helps people (with or without arthritis) to live longer, it is critical that an appropriate level of movement is attempted every day to help keep bones strong, maintain muscle strength and reduce overall pain levels. Some individuals with arthritis are prescribed steroids by their physician, which can lead to thinning bones; regular exercise helps maintain bone strength and lessen the side effects of steroid drugs.

Some good examples of safe exercises for both osteoarthritis and rheumatoid arthritis sufferers are as follows. Not all of the movements suggested are suitable for everyone during phases of acute arthritis flare ups. Check with your physician prior to beginning any exercise program, especially if you have had joint replacements.

• Range of Movement Exercises – Should be done 2x per day every day with a gradual build up in repetition. Start with 3 repetitions and increase the amount to 10 reps over time.

Hands wrists and forearms
Ankles and feet
Shoulders and neck
Back, hips and knees

• Strengthening Exercises – Try to do these exercises twice every day and build up to a complete 10 reps. Tense and hold the muscles in the positions for 5 seconds.

Hands and wrists
Ankles
Back
Hips and knees

• Aerobic Exercises
• Walking – Although unsuitable for some people with arthritis, it is probably the easiest way to exercise. Walking is great for strengthening the heart and lungs as well as the muscles around the knees and hips.
• Swimming is a great exercise for almost all arthritis sufferers because it stretches and strengthens muscles as well as providing a good workout for the heart and lungs. The buoyancy of water helps support body weight, thereby relieving pressure on joints and greatly reducing the jarring pain some aerobic exercises can cause. Hydrotherapy pools are heated to warmer temperatures and may also helps relax muscles so that joints can move more freely.

• Cycling – Try using a stationary bike at home in order to avoid busy roads and traffic. If you have knee problems, check with your physical therapist or physician before you go out and purchase this piece of equipment.

• Yoga – As a more holistic approach to exercise, yoga can improve muscle tone, mobility, and encourage muscle relaxation. Some yoga moves are not appropriate for people with arthritis, but many teachers can adapt traditional movements for individual needs, so it is important to speak with your physician about moves that should be avoided prior to joining a yoga class.

• Tai Chi – This form of martial arts consists of slow, fluid, gentle and circular body movement. It can aid people with arthritis by improving body posture, improving circulation and breathing. Tai Chi may also improve general fitness, balance and increase energy levels. It is a very adaptable discipline, but as always, make your instructor aware of physical limitations so that you can get the most out of your classes.

Pilates – A fusion of stretching and strengthening for the entire body, pilates targets deep postural muscles which enable an individual to build strength from the inside out. The exercises are low impact and involve a series of gentle, controlled movements on a mat or machine. Find an instructor with whom you can discuss and adapt exercises according to your physical condition and check with your physician before starting a pilates program.

The Mental Benefits of Exercise

We already know that regular exercise is good and provides far reaching health benefits.  But did you know that exercise also have many effects on our mood anxiety disorders, especially non-aerobic exercises such as weight training, yoga, pilates and Tai Chi?

Research from The National Institutes of Health has determined that “exercise can help reduce depression and anxiety, as well as give individuals and improved sense of well-being”.

Some exercise benefits for your mind and soul:

• Exercise makes you feel good.  When exercise, your body releases Endorphin, a hormone that we feel when we experience happiness or in love.  So if you are feeling mildly blue or anxious about a situation, try getting some exercise – it just might lighten the mental load. Thirty minutes of aerobic or non-aerobic exercise three times per week should be a part of your good mental health plan.
• Exercise increases blood flow to the brain, so you think better, be more alert, work more effectively, because by exercising, your brain receives extra oxygen from the increased blood flow.
• Exercise helps you sleep better at night.  Sleeping well is very important for both the brain and the body.  If you are insomnia you would know what I mean.
• Certain form of exercise such as Yoga, Tai Chi and Pilates are focusing on stretching and breathing.  They promote concentration, calm and relaxation, all are good doses for the busy and hectic schedule we have during the day.

So, make some time, engage in few form of exercise and stick to the one you like or work best for you.  Your mind and your body alike, is depending on it to stay healthy.

Here are some ideas on simple exercises you can do without expensive equipments

Flat Tummy Exercise Tips

exercise tips" src="http://fitnessguide101.com/wp-content/uploads/2009/11/flat-tummy.jpg" alt="flat tummy exercise tips" width="106" height="114" />Wanted a flat tummy but don’t know what to do? Maybe you have been doing all the tummy exercises but your flat tummy is nowhere to be found? Here are a couple of tips to get you on the right track.

Most people when come to getting that flat tummy back, they first thought of doing all the exercises that are tummy or abs related, such as abs crunches, sit-ups, leg press… but little did they know that is the fat around the tummy that they need to get rid of before they would see a flatter tummy. While doing tummy exercises will help tone up the tummy muscles, it doesn’t help much in losing the tummy fat. So you need to incorporate both fat loss exercises and toning exercises and a healthy eating habit in order to regain the flat tummy you once had.

You don’t have to go to a gym to do these exercises. If you are supper busy and only have about 30 minutes a day, that’s all you need, 5-6 days a week, right out of your own home.

For fat loss or fat burning exercise, do 30 minutes of cardio or often known as aerobic exercise, 3 days a week, preferably first thing in the morning. Since you have not had any thing to eat all night, your body will have to reach for stored body fat for energy when you exercise. Use the 5-20-5-workout pattern. First 5 minutes to warm up, then 20 minutes intense workout, end with 5 minutes cool down exercise. You can use exercise video, treadmill, or if you like to go out door, biking, jogging, walking, just so you will start to sweat. Find some thing you like and go for it. You can use a combination of various exercises on different days or even within each workout. It’s up to you, but you must pick one and stick with it if you want to flat out that tummy.

For the other 3 days, do some abs crunches and sit-ups, along with the whole body tone up program – weight training. Doing whole body weight training will build strong muscles. Building strong muscles will burn more fat, because muscle mass is metabolically more active than fat, and that means muscle will use more calories all day long. Roll out of bed, grab your elastic bands or dumbbells and in 30 minutes, you’ll build strength, muscle tone, help make those bones stronger, and in no time, you should see your flat tummy appearing again.

Well, most people don’t have much time in the morning. Do you have to do all 30 minutes of exercise at one time? No. You can do 10 minutes in the morning, 10 minutes at noon, and 10 minutes in the evening, all 30 minutes in the evening, it doesn’t matter. Although it is better if you do 30 continuous minutes, you do benefit from cardio exercise performed through out the day. However, 10 minutes is the least amount necessary to get benefits to the heart and blood vessels.

A brief tips on eating healthy: make sure to avoid fried food and refined food at all cost. Eat well-balanced meals and snacks during the day. Drink plenty of clean, fresh water, basically half your body weight in ounce. If you can manage, no foods 3 hours before bedtime, and your bedtime should be around 10:00 -11:00 at night, not 2:00 or 3:00 in the morning. Your body needs to rest, rejuvenate and rebuild it self, and it is doing so between the hour of 10 pm and 2 am. So getting enough sleep at the right time is important in the effort to re sculpting your body.

There is a full guide of exercises and tips on how to get your flat tummy the most practical way.  Getting the fat off your belly is not that hard.  Keeping it off might be a challenge.

Interval Training Benefits

Intervals are not just for athletes and hard bodies. According to Tim Church of the Pennington Biomedical Research Institute in Baton Rouge, Louisiana, “the benefit of interval training is that it’s a very efficient way to increase your fitness quickly”. The goal with most interval training programs is to increase the heart rate to about 80% of maximum oxygen consumption for short periods of time, followed by a recovery period when the decreased pace of activity allows the heart rate to slow down.

According to Church, some preliminary studies suggest that there are increased benefits when adding intervals to the steady, moderately paced, programs practiced by some people with diabetes and other chronic diseases. For example, the exercise Biology Laboratory at Pennington Biomedical Research Center found that the people (up to age 75) they worked with appeared to benefit from adding interval training into their routines. In their July 2009 issue they stated: “Recent reports demonstrate that interval training is effective in the elderly and patients with peripheral artery disease, intermittent claudication, coronary artery disease, chronic obstructive pulmonary disease, and type 2 diabetes mellitus.”

Talk with your doctor and see if you are a candidate for interval training.

Tight Hamstrings & Lower Back Pain

Ever feel your hamstrings tight or have lower back pain?  The hamstring muscles run along the back of your thighs to behind your knees. They connect to the bottom of your pelvis. If you have tight hamstrings, you will probably notice a consistent, downward, pull on your pelvis. And because the pelvis is the foundation of your lower back and spine, tight hamstring muscles contribute to lower back instability. This instability, in turn, can lead to greater risk of intermittent strains.

How do you know if you have tight hamstrings? A simple way of evaluating whether or not you have short or tight hamstring muscles is to lie flat on your back and have someone slowly raise one leg. Make sure that your leg is completely relaxed. Do not use your own muscles to help lift the leg. Generally, if your leg can be raised 90 degrees from the ground (straight up towards the ceiling) without any major tightness anywhere along your hamstrings from behind your knee to your pelvis, your hamstrings are of an appropriate length. However, if you start to feel tightness before 90 degrees, it is a good signal that you need to stretch (and often). .

If you have chronic low back pain, try stretching those hamstring muscles on a daily basis for a few months. Even if you don’t have lower back problems, stretching the hamstring muscles every day will help to keep your lower back and pelvis stable and balanced.

Here are videos I made to show you a couple exercise you can do anywhere, anytime, no equipment needed.  I learned these exercises from a Gong Fu Master and a Chinese Medicine doctors and feel they are very helpful when dealing with my own pains.

Join my Google Friend Connect circle and I have a gift for you showing simple exercise and “deskercise” you can do any time, a few times a day, to make you limber, as a way to thank you for being my fan!