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An overwhelming issue many men and women around the world complain about is their back. It aches, throbs and hurts tremendously forcing us to work through the pain or stops us in our tracks. Back pain is caused from a whole infinite list of things stretching from getting older to waking up weird and everything in between. You hear a ton of people telling us that the core is the most important part of our body and it is to an extent. We tend to forget about our spine as well. Our spine is extremely important for our day to day activities whether you are an athlete doing (extraordinary, unorthodox “need better word”) movements or a hardworking person sitting at a desk everyday. Either way your spine plays a pivotal role in what you can and can’t do. Well hopefully you would want it to fall on the side of doing more without the pain.

The human spine is extremely flexible especially with the everyday activities it allows you to accomplish. Its not only flexible but it is strong as well. It needs to be strong to carry the weight of a human body and whatever outside weight you may add on top of that. Here’s the thing, your spine can break down and become tired just like all your other muscles and bones in the rest of your body. We sometimes fail to realize that until the pain or we tweak our back in some sort of way. Lets combat that before our backs become tired and if its already rifled with pain lets rehab it. There are extremely easy and simple ways you can help fight off back pain while strengthening at the same time that are listed below.

1. Plank Me Later

I’m sure you have heard of planks, the core exercise. Its a fairly simple exercise to increase core strength but it also does so much more. For those who don’t know what planks are please follow this link (“PLANKS LINK”). Planks when done right can help with spine placement and strength. When in a plank the body is supposed to be board like, super straight and flat, forcing your back alignment into it most original positions. Doing regular planks combined with side planks for a few times about 30 seconds a piece a week, will improve how your back feels and start chipping away the back pain so you can go on living life. You can increase or decrease the time you hold the planks for to better suit your needs. 

2. Twist to Shift

Twisting motions or rotational exercises are a game changer when it come to strengthening your back and getting rid of any back pain whether it is in the lower or upper part of your back. Twisting core exercises will help with the rotation of your spine and waist helping to keep it flexible. Preforming exercises such as Russian twists, you will start to see a difference in the stamina and strength of your back. Medicine ball workouts which are usually composed of a ton of rotation and twisting motions, pretty much giving you a full upper body workout. The focus points of these drills are your back, shoulder, chest and core muscles with many other smaller muscle groups. Almost all athletes use these workouts to increase their power, speed and flexibility. There are many videos on Youtube you may follow or research if you are interested in supplementing these exercises into you daily activities to help with back pain.

3. Stretch to feel the Best

Stretching everyday or most days will put you on track to prevent or help with back pain. Stretching can extend any where from a full yoga workout to just little stretches here and there throughout the day. Both athletes and non athletes alike need this to continue being productive. Your back can become stiff and not give you a full range of motion to do your activities. Discomfort or pain due to stiffness can effect your daily life. Definitely see a doctor if the pain or stiffness is too great for you to handle. Other than that if you are healthy and good to go try joining a local yoga group or just do it at home by yourself to counter stiffness. If you go to a gym, have a home gym or pull up bars hang on them for short period of time to elongate your spine and stretch the shoulder and back muscle groups. Make sure before you do any activity with movements that involve being explosive, rotational, quick etc., you generously stretch your body out.

Lastly, remember none of these are going to be quick fixes and will miraculously make you feel like new overnight, it will take some time. It is ok to slouch and be in weird positions when not doing anything. At the same time we must tackle and counter what we do so our spine will balance out continue to stay strong and support us throughout every day. Research things before preforming activities so we don’t hurt ourselves or make a current situation worse. There is a ton of information online to look through. At last, back pain is tough lets start now to help prevent or rehabilitate a current issue so that later on in life we can continue to do more stuff without worry. 

To find a fitness class that interests you, check out FYSIQ in Saint Louis, MO. Their expert instructor Misha Gutzler is excited to teach you about Bungee, dancing, and other ways to stay fit and healthy. Whether in private or in a group, you will still receive personalized attention to ensure that you’re making the progress you want. FYSIQ also offer classes for kids. For details, call them today at (314) 472-3052 or check out their website.

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