Exercises For Back – Pain, Depression, and Reflux

Herman Said:

What are some backexercises I can do while I am pregnant?

We Answered:

I am 37 weeks and a photographer for a portrait studio. Yesterday a customer who was in the middle of a sitting asked how far along I am and if I have any back pains. I said, “Yes! All the time!,” and she told me to stretch the hamstrings by bending over and trying to touch your toes. Not only does this stretch your leg muscles, but it helps relieve some of that weight pressing against your back and spine.

Also, during one my prenatal classes, the instructor told us to have our partner help us with relieving such pressure. To do this, push a chair up against the wall and place a pillow in the seat. Take a get a pillow for your knees and lean forward on the chair. Have your partern sit on your lower back, facing away from you as if you are the chair, and use your back to support their weight. This puts anti-pressure on your spine, balancing the other pressure out, and relieving some much achy muscles! It sounds like such a silly position, but it really does help!

April Said:

What are good backexercisesfor breast support?

We Answered:

Pull ups are pretty good

Ron Said:

BackExercises Without Weights Or Other Equipment?

We Answered:

At the ACSM’s (American College of Sports Medicine) 12th-annual Health & Fitness Summit and Exposition in March, 2008, Dr. Michael Bracko stressed the importance of back exercises to keep the spine–and muscles that surround it–healthy.

“The back is probably the most commonly injured part of the body for all people,” said Bracko. “We can help prevent back injuries through not only strengthening the back muscles themselves, but also by working muscles that surround and support the spine, such as the abdominals.”

Here are three great exercises Dr. Bracko recommends for the back, which require no equipment whatsoever:

1) Bird dog: Ge on your hands and knees on the floor.. Lift your right arm and opposing left leg simultaneously, holding straight, as high as you can lift each. Slowly, bring them back to the ground. Do 10 reps on each side.

2) Front plank: Lie on the floor, flat on your stomach. Bend your arms at the elbows to support your upper body, centering the elbows under the shoulders. Lift your body off the ground, using abdominal strength and toes to hold a “bridge” position, keeping the back straight. Hold a straight back for 10 seconds.

3) Side planks: Lie on your side, with your bottom arm centered under your shoulder. Lift your hips off the ground, and hold with a straight back for 10 seconds. Repeat on opposite side.

Chin-ups and pull-ups are great back strengtheners as well, requiring nothing more than a horizontal branch on a tree.

Don’t forget the importance of building the muscles that support the back too, and abdominals certainly fall in this category. Weak abdominals can cause or exacerbate back problems.

Dr. Bracko recommends that if you work a desk job, you should make sure to get up and stretch a little every hour or so. Your back will suffer in the long run if you don’t; it is not easy on the back to sit still for long periods.

Finally, don’t forget to work on back flexibility too. Without flexibility, strength means very little. Click on the last link below to begin a yoga regimen. This ancient system has been tested for thousands of years, with great benefit to the backs of practitioners.

Antonio Said:

Backexercisesfor home, using bench and dumbells?

We Answered:

I personally use barbell for my back so I can’t really say that dumbells will be just as good, I love deadlifts and barbell rows – I dont think you can replace the deadlift with dumb bells but here are two decent alternatives for rows.
I can give you a big list but it would be quite pointless, these two should be fine.

Dumbell:
Reverse flies – http://www.exrx.net/WeightExercises/Delt…
one armed rows – http://www.exrx.net/WeightExercises/Back…

Mark Said:

Does anyone know any good posture and backexercises to stand straight for ballet?

We Answered:

here’s a simple exercise, but it’ll help loads: lie on the floor, try to feel all of your back, your legs and arms too but especially your back, on the floor. after you get used to this position, try to do your moves while lying on the floor like that, just pretend you’re standing up. and when you’re at ballet practice, imagine there’s a stick glued to your back, and try to feel all of your back touching your imaginary stick like you did with floor. another helpful thing is imagining your head being pulled upwards with a string. hopefully these will help you loads! =))

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