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Tighten Up! Engage Your Core to Alleviate a Nagging Back Injury

Anna Monette Roberts — Thu, 16 Feb 2012 14:58:08 PST

One moment of overextending yourself can lead to years of physical therapy and doctors visits to help keep your sports-related back pain at bay. Trainers and physical therapists constantly remind us to keep the abs engaged when completing any exercise, but to really strengthen your entire trunk, you must work it beyond the gym.

Since most of us sit at a desk most hours of our waking day, our abs have become very lazy. We evolved to be on the move with an engaged core supporting every step. Keeping your abdominals pulled in and up makes a kind of natural corset instantly lifting you up, creating traction (or space) between the vertebrae of the low spine. By consciously pulling your muscles toward your spine, your trunk has the mobility, strength, and support needed to safely and (hopefully) painlessly accomplish any physical task, whether it's lifting a leg, reaching for the floor, or rising from a chair. Many people think engaging your abs means clamping down tight in the torso, but that might aggravate the pain more. Click here to learn how to safely engage all deep ab muscles.

How Pregnancy Affects Exercise: Did These Happen to You?

Jenny Sugar — Wed, 21 Dec 2011 12:51:20 PST

Of course you're all excited about the arrival of your little bundle of joy, but who knew pregnancy could cause so many strange and uncomfortable health issues? Click through and find out why you have shooting pains when you run, wrist pain when you lift weights, or such a stuffy nose that you can't breathe in your yoga class. Share if these things happen(ed) to you during pregnancy.

Reasons to Give Up Your Desk Chair For an Exercise Ball

Jenny Sugar — Fri, 11 Nov 2011 00:08:06 PST

This week I replaced my office chair with an exercise ball. Aside from being fun to bounce around on while blogging, sitting on a ball over a regular desk chair has other benefits. If you're desk-bound, here are some reasons to consider swapping out your chair for a stability ball.

Better Posture
With no chair back to slouch into or armrests to lean on, you're almost forced to keep your back straight, which can encourage better posture. Although there's no scientific evidence to back this up - studies show that sitting on a medicine ball can still lead to slumping - I have to say that my posture has definitely improved since I started using a medicine ball instead of a chair. Using an exercise ball doesn't automatically result in better posture; you have to remain aware of your torso and maintain a straight spine. Of course you can do this on a regular chair too, but sitting on a ball with no back or arms acts a constant reminder.

Stronger Core
Sitting up tall forces you to use your core muscles, which not only tones your midsection, but can also help prevent back pain. Remember to actively sit on the ball with a straight back - slouching forward on a ball will not give you a six pack!

Continue reading to find out two more reasons you'll want to sit on an exercise ball at your desk.

Yoga and Regular Stretching Proven to Relieve Back Pain

Leta Shy — Tue, 25 Oct 2011 11:58:02 PDT

A new study has found that yoga isn't just good for the mind - for chronic back pain sufferers, yoga and stretching can alleviate pain and reduce dependency on pain medication.

The study, published in the Archives of Internal Medicine, split 228 back pain sufferers into three treatment groups: yoga class, stretching class, or at-home self-care with a back pain book. The yoga group's therapy consisted of weekly 75-minute beginner viniyoga (a style of yoga that focuses on therapeutic and individualized practice) class as well as videos to follow daily. The stretching group was also given videos for daily practice as well as weekly 75-minute stretching classes that focused on stretching major muscle groups and strength training. The self-care group used the book The Back Pain Helpbook.

Find out how the groups fared after the break.

Hip Stretches to Reduce Tightness and Back Pain

FitSugar — Thu, 13 Oct 2011 14:46:31 PDT

When stretching out the lower body, the hips often get passed over in favor of the calves, quads, and hamstrings. Bad idea! Hip flexors are what help lift the legs while running, which means they are prone to tightness. Even if you don't run, but you sit a lot during the day, you're probably tight in your hips, so get a stretching! There's also an added bonus to incorporating some Pigeon Pose into your life: stretching out your hips also reduces back pain. Get yourself loose and limber by incorporating the following hip stretches into your daily routine.

Go From Ouch to Ahh: Down Dog

Jenny Sugar — Thu, 25 Aug 2011 03:06:23 PDT

Downward Facing Dog is practically the definition of yoga. This basic pose is one of the first you'll learn in a class, and also the one you'll do most often. If you're new to yoga, with time, Down Dog may become your favorite pose as your body grows stronger and more limber. But if this pose causes you pain, here are some ways to get relief.

Tight Hamstrings and Calves:
If you're a runner, sit at a desk all day, or were born with extremely tight leg muscles, Down Dog is going to hurt the backs of your legs. Do not power through the pain and struggle to lower your heels to the floor. Instead, keep your heels lifted and focus on pressing the backs of your knees toward the wall behind you. Keep your toes planted and alternately bend your knees pressing one heel into your mat at a time, as if you're walking in place like a mime. With practice, Downward Dog will help to increase your hamstring and calf flexibility, which will alleviate the pain in your legs.

To learn how to alleviate lower back or wrist pain during Down Dog, keep reading!

5 Easy Ways to Beat Back Pain

Shape — Fri, 15 Jul 2011 04:50:49 PDT

We are excited to share one of our fave stories from Shape here on FitSugar.

If you've ever had back pain, you know it's the worst. You can't move without it aching, and almost any chore ends up feeling like a workout. Thankfully, there are some easy ways to get back pain relief; many of which take almost no time at all!

Massage. If you're wondering how to relieve back pain, one of the easiest ways is to book a massage for back pain. A recent study from the Group Health Research Institute found that Swedish massage may be better for easing low back pain in the short term than medication.
Yoga. Turns out that back pain relief may just be a Down Dog away. According to a 2005 study from the Annals of Internal Medicine, yoga may be more likely to relieve chronic back pain and reduce the need for pain medication than conventional exercise or reading a self-care book.
Tai Chi. Many times people suffer from low back pain because they have a weak core. Mind-body activities like Tai Chi can help relieve back pain because they improve balance and core strength.
Vitamin D. A lack of vitamin D has been linked to musculoskeletal pain. While not specific to low back pain, a University of Minnesota study found that those with chronic pain were more likely to have a vitamin D deficiency. If you're looking for how to relieve back pain, consider asking your doctor about adding a vitamin D supplement to your diet.
Epsom salt bath. If a massage doesn't fit into your budget, then a warm Epsom salt bath is the next best thing. Take a warm bath with a pound of Epsom salt a week for quick relief.

6 Moves to Say Goodbye to Lower-Back Pain

Self — Wed, 06 Jul 2011 05:37:54 PDT

We are pumped to share one of our fave stories from Self here on FitSugar!

We know planks and dead-lifts are great, but the real question is, how can they help relieve your aching back?

Back pain affects about 8 out of 10 people, according to the National Institutes of Health, and is one of the most common medical problems. It's costly too - in 2004, a team from Duke University found that treatment for back pain was estimated to cost nearly $26 billion annually.

A recent study from the University of Nevada found that those would walked backwards on the treadmill for 15 minutes three times a week reported less low back pain. But walking on the treadmill isn't the only option for relief; I asked Ian Hart, CSCS, co-creator of Back Pain Relief4Life and owner of EarthFIT fitness studio for simple at-home exercises that will strengthen the lower back, ease pain and help prevent injury in the long run.

Find out Ian's recommendation's after the break.

If Your Back Hurts in Savasana, You're Not Alone

Jenny Sugar — Tue, 28 Jun 2011 15:00:46 PDT

While teaching a Vinyasa Yoga class Saturday morning, I noticed three of my students shifting around while in Savasana (aka corpse pose), the relaxation pose done at the end of class where you lie on your back and just breathe. Afterward I asked if they were uncomfortable, and they all complained of an aching lower back.

It seems like an oxymoron that a resting pose would be so unbearable, but Savasana causes many people discomfort, including me. I've discovered some tips to prevent the unsettling back pain, so if you suffer during Savasana, give these a try. One might do the trick, or you might need to incorporate a few in your next yoga class.

Skip inversions like shoulderstand. I know this pose tends to be a must-do at the end of a class, but since it's challenging for your neck and spine to extend in this manner, it's a common cause of pain during or after the pose. If you don't want to miss out on inversions altogether, lie on your back and extend your legs in the air while keeping your pelvis on the floor. If you absolutely can't give up shoulderstand, be sure to do Fish as a counterpose, which will help release your neck and lower back.
Do modified backbends. Pressing yourself into a full backbend requires upper-body strength, but most of all you need a flexible spine. Compressing your vertebrae into a tunnel shape may be too much for your spine and back muscles, so do an easier version like Half Wheel or Camel with one hand on your foot at a time.

Learn more tips so you can say "ahhh" in Savasana instead of "owww."

You Asked: Gardening and Back Pain

Susi May — Sat, 21 May 2011 02:53:53 PDT

Hi Fit!
I've been going to the gym regularly for some time now. I do cardio and some strength training and I thought I was fit. Then I started a part-time job gardening. Now I'm wrangling hoses, hauling wheelbarrows and plants all over the place, digging, and squatting while weeding and planting. It is kicking my ass. Yesterday my back was just killing me after just three hours of planting fifty pots and hauling mulch. Good news is I have actually lost five pounds since I started this job, but do you have any suggestions for relieving that back pain issue?
- Green Thumb, Bad Back

I feel your pain, literally. Gardening is hard work and can really do a doozy on your spine. I recently did an entire Pilates session with a gardener dealing with back pain and will share my tips with you when you continue reading.