FIX LOW BACK PAIN

         These are the exercises that in the experience of this gym  owner almost always fix low back strains, sprains, spasms, poor posture, poor muscle tone) ailments fastest, more permanently & at  a very minimum cost.

        The exercises ALL build up strength in the muscles & ligaments/tendons  attached to & supporting  the correct alignment of the spine,  correcting  bone positions & bad posture naturally.... Do as many of the exercises (6) as you can.... No.1 & 2 can & should be done at home  EVERY MORNING 6 DAYS A WEEK  by every adult (& many non active teenagers too)....Remember No.1 & 2 [very simple exercises] are important .... With the aid of a few simple free weights most of other exercises can be done at home ....but for special muscle specific machines go to a specialist gym (like Big Gym City).

        If possible  DO ALL 6 on alternate days (except No.1, 2 & 6 every day). Check below for sets & reps particular to each exercise..... ALWAYS WARM UP with a light (50% of max.) weight frrst  set (except No. 1, 2 & 6 ), then gradually (over weeks & months) build up the actual weights used.... Stretch all muscles used when you finish your routine.(& during also if you have the time & dedication.).... If you do particularly exercises No.1 & 2 every day you should never suffer low back pain & flabby abdominal muscles again, EVER.

 EXERCISE & JOINT PAIN: If you feel pain during the exercises , reduce the weight & try again.... STRETCHING & WARM-UPS ALWAYS SEEM TO HELP .... There are 2 good martial arts & yoga stretch plans exampled FREE on The Art of Shen Ku website link [top right]  The plans are on "The Martial Artist" pages 3 & 4).... (for the full sets you would have to buy the book as it is still copyright protected.) .... If you use Position No.1 on free exampled  "The Martial Artist" page 4 [233] be sure to attempt to keep your low back STRAIGHT during the stretcch, (particularly if your have low back problems already, the Yoga position "Forward Stretch" on page 3 [214] is a safer version followed by "The Bow" on the same page to balance the spinal alignment).... ENJOY.

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FIX LOW BACK PAIN (Exercise No.1a) BACK RAISES

FIX LOW BACK PAIN (Exercise No.1b) BACK RAISES (Lie on the floor [on a thin rubber pad/mat] like Grandad.... Put your hands behind your head [if you can] & raise feet/legs & upper body OFF THE FLOOR.... then lower torso & legs, [BUT DO NOT rREST ON FLOOR].... then raise everything again [up & down is one rep.] ....If you have low back pain already do one set of as many reps as you can morning & evening [increasing the rep count by one extra rep per week].... After your back repairs itself you can do one set  only each morning .... (Grandad does one set x 100 reps each morning, I'm told.)

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LOW BACK PAIN (Exercise No.2a) ABDOMINAL ALTERNATE KNEE TOUCH CRUNCHES

FIX LOW BACK PAIN (Exercise No.2b) ABDOMINAL ALTERNATE KNEE TOUCH CRUNCHES (Lie on your back on that same soft rubber mat, put your hands behind your head & lock fingers.... Raise both straight legs off floor a couple of inches then touch left elbow to right bent knee [that's one rep], then touch right elbow to left  bent knee whilst returning right knee to straight off floor position [that's another rep]. YOUR FEET & HEAD NEVER TOUCH THE FLOOR.... So one knee touch by one elbow is one rep.... Got it? Now Grandad does one set x 80 reps every mornong, but start low [maybe 10 reps] & build up by 1 extra rep/week until you get to at least 40 [depending on your age])

NOTE: These 2 exercises above are a pair (you know like Tarzan & Jane) they work together....So DON'T split them up, or your spine will get out of line again.

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FIX LOW BACK PAIN (Exercise No.3a ) BACK EXTENSION

FIX LOW BACK PAIN (Exercise No.3b ) BACK EXTENSION (This exercise can actually be done off the edge of a sturdy table or high firm bed at home[ you need someone to hold your feet], BUT Grandad is using the correct adjustable height bench with padded foot retainers.... If it's too easy use a weight ..... Do the usual 3 sets of 10 reps going all the way down & then up without resting [one rep., KEEPING YOUR BACK STRAIGHT all the time).

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FIX LOW BACK PAIN (Exercise No 4a) GOOD MORNINGS

FIX LOW BACK PAIN (Exercise No 4b) GOOD MORNINGS (This is a slightly more serious low back recovery & strengthening exercise, but not too difficult if you remember 2 basic rules:- a.) Warm up with a 50% of maximum first set & b.) KEEP YOUR BACK STRAIGHT....OK, select a modest barbell [Grandad is using a sample 25kg ] but you can go way down to 5kg to start with [ particularly if you are recovering from a "back spasm" or other injury.... When you have the barbell across your shoulders bend forward AT THE WAIST ONLY until you get close to a horizontal position [still looking forward] ....Then back up to vertical [3 sets x 10 reps each].)

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FIX LOW BACK PAIN (Exercise 5a) STIFF LEG DEADLIFT

FIX LOW BACK PAIN (Exercise 5b) STIFF LEG DEADLIFT

FIX LOW BACK PAIN (Exercise 5c) STIFF LEG DEADLIFT (this is a more of a serious exercise for the lower back.... It  MUST be executed correctly, but brings great strength & durability if practiced over a period of time (months/years).... First WARM UP YOUR LOW BACK WELL [with stretches & light exercises , such as Back Extensions}....Start with your warmup barbell on the floor & with your legs basically straight & looking forward, BUT WITH YOUR BACK STRAIGHT (look at the top photo [Grandad has good form in this position] ) bend forward at the waist only & grasp the bar, rise to the vertical standing position slowly ,then return the barbell to touch the floor only [that is one rep].... The back remains straight at all times. 3 sets x 10 reps each. _______________________________-

 

FIX LOW BACK PAIN (Exercise 6a) SPINAL ROTATION

 

FIX LOW BACK PAIN (Exercise 6b) SPINAL ROTATION: ( I have included this "loosening up" exercise because you can easily do it at home [ stand up straight with feet quite wide apart & arms held out straight at shoulder height & swing your arms & torso horizontally from side to side].... The machine above does the same thing ....[ the base is on ball bearings] & both methods loosen & stretch the entire bodily structure associated with twisting movements & the spine & low back too ....It is a very relaxing exercise & well worth a couple of minutes [ it is popular with both petite ladies & massive bodybuilders too.])....

NOTE: A similar home stretch ("Pre - Stretch [Twists] No.4" can be seen on the free sample "Martial Arts Stretches" page  4[233] on the website link "The Art of Shen Ku" at top right.... The feet position should be reversed halfway thru this "loosening up " stretch of about 2 minutes. 

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CONCLUDING NOTES ON LOW BACK PAIN

What does your doctor tell you to do (IF you can make it to the doctor)  when your back goes into a spasm ? .... (usually from too little exercise & thus misaligned vertebrae & insufficient muscular support coupled with poor flexability status & the resulting incorrect bodily stance when required to use the low bsck durring normal daily activities ) ... Well he/she will almost certainly give you a course of muscle relaxants &/ pain killers BUT if he/she is worth his/her salt there will also be a course of exercises to do & instructions on how to sooth & train your low back until the exercises take effect.

1.) If a low back spasm hits you unexpectedly & it can [BUT it 99% won't if you do the exercises at top regularly] ... Then assume the "Squat Position" SLOWLY, as soon as your back will let you [see No.7  below] ....  which is why as a general rule rural Asians don't get low back spasms hardly ever .... because they spend maybe an hour or two a day in the "Squat" position [toilet & social/cooking/work etc position.]

 

          FIX LOW BACK PAIN (No.7) THE "SQUAT POSITION

 

Your doctor SHOUD also advise you that during recovery phase sleep as long as possible in the ....

FIX LOW BACK PAIN ( Position 8) THE FETAL POSITION ( which is as the name implies curled up [on your side usually]  wuth  your knees as close to your chest as possible [roll onto the other side if uncomfortable [ Sorry, Grandad refused to demonstrate this position].

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  FIX LOW BACK PAIN ( exercise No.9a ) THE HACK SQUAT

 

          FIX LOW BACK PAIN ( exercise No.9b ) THE HACK SQUAT (This is actually a leg exercise BUT it is of interest to the low back pain sufferer because it approximates the same position as "The Squat Position[No.7]" BUT under load & whilst maintaining a strict straight lback position thus elongating, aligning & stretching the lower spine.... Perform it carefully [but go low] & with light weights until you get stronger.)

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FIX LOW BACK PAIN (exercise No.10a) SEATED INCLINE LEG PRESS

FIX LOW BACK PAIN (exercise No.10b) SEATED INCLINE LEG PRESS (Not such a good pair of photos ,but this machine retains the back in a rigidly straight position whilst under load [unlike the traditional Standing Squat, which can be quite hazardous for the low back if your concentration lapses for just an instant] .... The Seated Incline Leg Press  is of course primarily a leg exercise but duplicates the healing benefits  of "The Squat Position"[exercise No.7], providing you take the weight stack down low [ knees almost on chest] .... This stretches & strengthens  all muscles & tendons  connecting the low back [your target area], legs & buttocks .... & thus eventually rehabilitating, training  & aligning the entire bodily process of rising to a standing position.) ...You need to find a gym[ like Big Gym City] for this quite expensive machine.

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The exercises on this page were demonstrated  by Grandad (64)...."Where's your walking stick Son?")....Grandad has NO Low back spasms, pain, inabilty to touch toes, joint ailments etc....  (BUT he tells me he used to have almost all of them .... [from too much art & computer work at a desk + "virtual" inactivity  for years]).... Now he pumps heavy iron between desk jobs [& does not pop steroids, yet] .... So figure that one out ....( I had  to give him another nice picture of  sailboats in the Caribbean in payment for his services!)

GRANDAD FIXES HIS LOW BACK PAIN