Easing Low Back Pain with Exercise!

Happy Birthday to my Dad!! Love you, Daddy!

Hey loves! How’s the first half of your week shaping up? Mine’s been not too shabby!

I just finished a very circular breakfast:

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Ezekiel English muffin w/ Almond butter and organic blueberry jam, and 1 egg + 1 egg white with sea salt. Yum!

 

This came after a blood pumping weight sesh with the husband. We were supposed to hang out with Shaun T., but we both ditched him for some iron. We woke up a little late, and only had about 40 minutes for a workout. We rescheduled with Shaun for Friday 😉

Remember my NROLFW part 1 review?

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Well, I’m starting to incorporate some of the workouts into my strength training workouts. I’ll review it when I get through, but note that I won’t be following it to a T. I’m kinda going with my own plan with this one; pretty much like I do with everything else in life 😉 We’re only doing Insanity every other day, so I’ll either run, lift or both on the off days from that. If it proves too much for me, I’ll weed it down a bit. Today’s NROLFW workout 1A was pretty killer though.

The hubski’s doing a strength training plan that I created for him. He’s not going to join a new gym for a couple weeks, and the weights we have here at home only go up to 15 lbs., so the plan I created for him over the next two weeks involves mostly body-weight-based strength training. He uses 15 lb. dumbbells for the smaller muscles, like the anterior and posterior delts.

Yesterday I had a morning training session, was off to the office to work all day, and then had one more training session afterward.
But in between it all…I RAN! Yep, I ran for the first time since last Saturday’s half marathon. I had a good hour or so in between office work and my evening client, so I hopped on the treadmill for a glorious three miler. After a 5 minute walking warm up, I ran 3.3 miles in 30 minutes, followed by a 5 minute walking cool down. The owner of the gym got some new kettle bells so then I did some single leg deadlifts alternating with swiss ball crunches afterward.

When I got home, I wanted food NOW. There’s a lot of produce in our fridge right now, and raw food is fast food, so I told Shane I was making a salad for me, and unless he wanted the same he was on his own.

Pile o’ raw veggies in a Pyrex bowl:

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Spinach, romaine, edamame, sugar snap peas, cucumbers, cauliflower

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Topped with cooked veggies:

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grilled portabello mushrooms, vegan veggie burger, and a dressing combo of 1.5 T. hummus, 1 T. Tahini, 1 T. water, + 1 T. Bragg’s Amino Acids. I initially was going to use Susan’s idea of watered down hummus as a dressing, but then saw the other ingredients kickin’ it in the fridge and thought, "why not?"

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I still can’t think of a reason why not! This dressing will about knock your head off 😀

But I wanted MOAR.

Dessert:

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x’s two of some protein cookies

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Easing Low Back Pain

My dad’s pretty much amazing, everyone. He’s always been there for me and has been supportive of everything I do (minus those few years in high school – LOL) In fact, he’s so amazing that the article below is dedicated to him. My dad’s had low back issues ever since being side-swiped in a car accident in the town he lives in. Every once in a while it gets so bad that he needs to use a cane. Dad, readers with low back problems, and readers who want a stronger back, here are some exercises that can help strengthen and stretch that pain point at the center of your bod.

As always, I am not a doctor, just a personal trainer. Please check with your doctor before beginning this or any exercise regimen. If you question the form on any of these exercises, please ask a personal trainer to show you.

Did you know that 80% of the population will experience low back pain at some point in their life? It’s usually caused from overuse or strain. Back pain actually tends to get better if you stay active. That said, the below exercises have been shown to help ease back pain in both long and short term duration

Press Up Back Extensions This exercise will strengthen your erect

Knee to Chest This exercise is great for stretching your lower back

Knee to chest rotation: In a supine position, hug your knees to your chest and slowly rotate knees from side to side while keeping them together

Cat Pose to stretch your low back, begin on hands and knees, and arch your back up like a cat, hold, and return to neutral spine.

Hip Lift In a supine position, flatten your back against the floor by contracting your abs and slowly rotating your hips backward.

Ball squat or wall squat – squat down so your lower back in pressed against the wall or ball and move your feet out from the wall to bend your legs to a “half-squat” and hold. Gradually straighten legs out.

Additional activities to strengthen and stretch the core and surrounding muscles to protect the spine include side stretch, abdominal curls, modified push-ups, lateral leg raises, groin stretch, hamstring stretch, calf stretch and the quad stretch.

 

If you have any questions on the exercises above, please feel free to shoot me an email 🙂 This is just a snippet of the exercises that can ease lower back pain.

Back injuries and sprains are the number one disability for people under 45. It’s the most expensive benign health condition in America as it accounts for 10% of all chronic health problems, which results in lots of days off from work.

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Late, late, late! Gotta run!

 

Do you have to deal with lower back pain? Have you ever had lower back pain?

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15 Responses

  1. I’m gonna make Dad revisit this post until he starts a few of those exercises! Thank you big time. I hope Shane keeps up with his exercises too.
    BTW, your food pics are beautiful today.

  2. damn woman, you really know what you’re doing! i love that you made your husband a plan. what a good wife! good idea for the salad dressing too 🙂

  3. I definitely have low back pain. Thanks for the tips!

  4. Love those links to visuals for the back exercises!

  5. Thank you for this–I have a lot of back pain! :/

  6. Thanks for idea of hummus salad dressing! I put hummus on salad anyway….what a great idea to thin it out!

  7. You have the book I want- The New Rules of Lifting for Women!! I have been in Barnes & Noble to check it out- & from what I read, I loved it!! I will have to keep reading to see what you think 🙂

  8. Happy Birthday to your dad!!! 🙂

  9. […] 2010-05-12 13:16:34 · Reply · View PaigeRAN: Easing lower back pain with exercise: http://runningaroundnormal.com/2010/05/12/easing-low-back-pain-with-exercise/ 2010-05-12 13:11:05 · Reply · View TwitterDoodle by The Lessnau Lounge Share and […]

  10. I don’t have lower back pain, but my Dad actually does so I’m gonna show him this. Thanks!

  11. Massages seem to help ease my back pain!

  12. YUM! This salad looks delish! What vegan burger do you eat? Do you make your own? It is such a great way to top off veg!

    XXOO

  13. […] long story turned short: Niko partied a little too hard on her birthday yesterday. She was extremely constipated to the point of no return. To clarify, after getting […]

  14. those lower back exercises are great and sorry you’re suffering right now!

  15. oh how perfect! i was just rear-ended and my lower back was giving me some issues.

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