Back Strengthening

Pheebs · 10-04-2011, 22:12

I am going to have to pop to the Chiro's to sort out my lower back... seems I have a weakness in it which was triggered by postie-ing and now reared it's head again from too much DIY. Apparently last time I went the chiro told me it was my muscles locked around my spine and she kneaded them (painfully) from spasm to relaxed state. Worked amazingly.

I do my upmost to carry heavy items properly - I'm very careful with my back as with my job I am very physical and if it goes it can put me out of action for a long time... something I cannot afford.

Anyway, as said above I seem to have a weakness and I was wondering if anyone had any tips on strengthening back muscles? I do a pilates dvd a couple of times a week which helps with core strengthening but just was curious if anyone had any other ideas of what to try out?

Naturally I will be consulting the chiro too just to make sure I don't fluff up any injuries so all posts will be taken in a view to request medical advice from a professional after

volospian · 11-04-2011, 08:18

I think we've got a book about back exercises somewhere. I'll try to remember to have a look and post anything useful.

Tak · 11-04-2011, 08:34

Supermans over a gym ball (lift left arm/right leg then put down and do other side - sets of 20)

Pelvic thrusts (lay on floor, arms flat, knees bent and slightly apart, thrust to the ceiling and slowly lower - sets of 15. Or if you have the gym ball, put your feet/lower calves on that so your legs are straight and do the same thing)

Planks (I loath these and after months of doing them still can't hold for more than 30 seconds)

Jonny69 · 11-04-2011, 12:07

Pilates works for me. Anything that involves strengthening the outer muscle group can give you really bad back ache if the spine is loaded up while straight. When you're doing sit-ups or anything over a ball, keep a check on your lower back because you can do more harm than good if it's straight and compressed as you come up.

Pheebs · 11-04-2011, 12:35

Aww thanks people!

Back is ok again today. I can notice somethings not quite right with it and would be scared to pick up anything heavy... so weird! Will keep up the pilates then!

Jonny - will ask when at chiros whether I'm doing it right

Sam - you've just said the things I've been doing so I'm on the right track! Yeeha!

Vol - anything of a guide would be helpful! Thank you kindly

volospian · 12-04-2011, 12:05

Quote:

Originally Posted by Takhisis

Pelvic thrusts

*sniggers*

Tak · 12-04-2011, 12:06

Quote:

Originally Posted by volospian

*sniggers*

I was hoping for some Rocky Horror quotes

10-04-2011, 22:12	#1
Pheebs Deep Throat Join Date: Jul 2006 Posts: 6,512	Back Strengthening I am going to have to pop to the Chiro's to sort out my lower back... seems I have a weakness in it which was triggered by postie-ing and now reared it's head again from too much DIY. Apparently last time I went the chiro told me it was my muscles locked around my spine and she kneaded them (painfully) from spasm to relaxed state. Worked amazingly. I do my upmost to carry heavy items properly - I'm very careful with my back as with my job I am very physical and if it goes it can put me out of action for a long time... something I cannot afford. Anyway, as said above I seem to have a weakness and I was wondering if anyone had any tips on strengthening back muscles? I do a pilates dvd a couple of times a week which helps with core strengthening but just was curious if anyone had any other ideas of what to try out? Naturally I will be consulting the chiro too just to make sure I don't fluff up any injuries so all posts will be taken in a view to request medical advice from a professional after __________________ http://www.spiffingdesigns.co.uk

11-04-2011, 08:34	#3
Tak L'Oréal Join Date: Jul 2006 Location: Portsmouth Posts: 9,977	Supermans over a gym ball (lift left arm/right leg then put down and do other side - sets of 20) Pelvic thrusts (lay on floor, arms flat, knees bent and slightly apart, thrust to the ceiling and slowly lower - sets of 15. Or if you have the gym ball, put your feet/lower calves on that so your legs are straight and do the same thing) Planks (I loath these and after months of doing them still can't hold for more than 30 seconds) __________________ The look on your face when a toddler rips out your heart and shows it to you? Priceless.... For everything else, there's FWOOSH!

11-04-2011, 12:07	#4
Jonny69 Noob Join Date: Oct 2006 Location: Socialist Republik of Kent Posts: 5,032	Pilates works for me. Anything that involves strengthening the outer muscle group can give you really bad back ache if the spine is loaded up while straight. When you're doing sit-ups or anything over a ball, keep a check on your lower back because you can do more harm than good if it's straight and compressed as you come up. __________________

11-04-2011, 12:35	#5
Pheebs Deep Throat Join Date: Jul 2006 Posts: 6,512	Aww thanks people! Back is ok again today. I can notice somethings not quite right with it and would be scared to pick up anything heavy... so weird! Will keep up the pilates then! Jonny - will ask when at chiros whether I'm doing it right Sam - you've just said the things I've been doing so I'm on the right track! Yeeha! Vol - anything of a guide would be helpful! Thank you kindly __________________ http://www.spiffingdesigns.co.uk

11-04-2011, 08:18	#2
volospian Vodka Martini Join Date: May 2009 Posts: 786	I think we've got a book about back exercises somewhere. I'll try to remember to have a look and post anything useful.