Personal Trainer CT Trains with Back Pain

Home

Personal Training

My GUARANTEE

FREE Fitness Trial

Having Back Issues?

You Need to Keep Moving!!!

It was a Thursday morning. I woke up at my normal 3:45 AM ready to tackle the day. Instead, what I was greeted with was the inability to get out of bed. My back was so seized up, I couldn't bend at the waist at all. Have you ever tried to brush your teeth without leaning over the sink? I'm pretty sure squatting down, leaning my stomach on the edge of the vanity, and rinsing my mouth out by letting it basically dribble down my chin is not what the dentist recommends. And waking my wife up at 4:30 AM to tie my sneakers because I can't reach my feet is not what she said "I do" to.

Nothing frustrates me more than not being physically able to do something. And I'm certainly not alone. Low back pain is all too common among Americans. The question then becomes what do you do when a backache sidelines you? Chances are you are going to rest and relax until the pain subsides. But not me. I'm going to try and keep moving. You may think I'm nuts, but I have the science to back me up.

A new study from University of Gothenburg in Sweden suggests that exercise, not inactivity, will help us recover from the back pain quicker.

This is an important finding for millions of people because back pain - whether caused by muscle strain or injury - affects about 80 percent of adult Americans at some time in their lives. As a matter of fact, it is the second leading cause for missed workdays after the common cold.

The researchers found that inactivity can actually undermine the healing process because it 'locks up' the body's movement, which can worsen the back pain and slow down recovery.

While my first reaction to the backache was to sit or lie down and avoid all movement, remaining immobile for an extended period of time was actually weakening my muscles. And letting muscle atrophy set in will not make me feel any better any sooner.

That's why well-chosen exercises are crucial not only for recovery from backache, but also for protection against future pain.

For the best and quickest relief from an aching back, I suggest gentle stretching and strengthening exercises - without straining or jolting impacted areas.

There are several types of exercises that can help alleviate the pain while restoring mobility and flexibility to your back better than bed rest. If you have a low back issue, a good personal trainer should be able to show you the best moves.

Another benefit of working with a fitness professional is that he or she can make sure you work out safely in a controlled and gradual manner.

There are certain exercises that a person suffering from back pain should avoid. If you go it alone, without proper guidance, you might inadvertently do something that will exacerbate your condition instead of improving it. The back is a very sensitive area so you should not take any risks. Here is a quick list of exercises to stay away from while suffering from back pain:

Most (if not all) forms of Squats

All forms of Deadlifts

Leg Press

All forms of Power Cleans and Hang Cleans

Any Bentover Movement (Bentover Rows, Bentover Laterals, etc)

Any form of Standing Overhead Press

Shrugs

Standing Barbell Curl (better off with seated versions of curls while the back is flared up)

Once the acute pain phase is gone, then a more advanced program of strengthening using some variations of the above exercises can be transitioned into. One of the keys is to train your core muscles and other supporting tissues to be more resistant.

As always, prevention is the best policy. In other words, strengthen your back muscles so they are less prone to aches, pains and injuries in the future. I don't get back pain often. And I know that my dedication to strength training is what made this a very small set-back for me. Others aren't so lucky.

Come in for Your FREE Consultation

Having back issues? Do you want me to design a program tailor made specifically for you? And maybe you need my help to implement it? If so, and you're not already a Cutting Edge Client, you live close by, and you are serious about taking control of your health and physique, then make sure you take advantage of your FREE Fitness Consultation (an $89 value).

During this consult, you'll receive detailed information on how to get fit and trim that's tailored to YOUR body.

There's no obligation and it's totally and completely free. To sign up, click here.

James Cipriani

Cutting Edge Personal Training

1120 Federal Road

Brookfield, CT 06804

(203)775-5128

Jim@JamesCipriani.com