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4 OF THE BEST EXERCISES TO DO FOR A BAD BACK…

The best way to prevent lower back pain is to exercise regularly and engage in strength training so that your core and back muscles are strong. A regular stretching program to keep you limber will help too.
However, if you already have back pain, contrary to popular belief, you still can and should start exercising to strengthen your body. You just need to take it slower and easier… but you need to exercise.


In most cases, it’s the lower back that will hurt. So, the muscles that you want to strengthen will be your glutes, hip adductors, core, abs and back muscles. The goal here will be to challenge them gradually so that they get stronger over time. You can’t just bang out a set of deadlifts with heavy poundage and expect to get away with it.


You’ll need to take it slow so that you don’t aggravate your condition. In this article, you’ll be given a few exercises that are very beneficial for back pain sufferers. Most are low impact and will not aggravate your condition.


It’s also essential to get approval from your doctor before engaging in any exercise routine when you’re suffering from a bad back.

  1. Planks
    There are many different types of planks such as forearm planks, side planks, knee planks, reverse planks and many more. Have a variety of them in your training so that you target different muscles. These planks will strengthen your core… and a strong core is the first step to preventing back pain, or reducing it.
  2. Bridging
    This is one of the best back exercises out there, and yet it’s often neglected. Lie on your back and bend your knees so that your feet form a right angle. Now push off your heels and raise your hips off the ground. Your knees, hips and shoulders should be aligned and form a straight line. Lower your hips and repeat again. Do this for 10 to 12 reps.
  3. Deadlifts
    This is one of the cornerstones of weight lifting. It requires good technique and proper form. You can learn how to do it from a trainer at the gym or by watching videos online. Always remember not to use too much weight, and not to jerk. Slow, controlled reps is what you’re aiming for. The weight you use should allow you to do about 10 to 12 reps. If all you can lift is a bar with no weights, then that will do.
    You’re not trying to build mass or become a bodybuilder. The goal is just to strengthen your back so that you’re not in pain. You can progress over time.
  4. Bird dog
    Similar to the plank, and challenging too. There is minimal impact. Get into a kneeling position with your palm on the floor. Now, straighten your right leg outwards and above the ground, while you straighten your left arm outwards too.
    Now you’ll just be balancing on your left knee and right arm. Hold the position for about 5 to 10 seconds… or longer if possible. Now repeat on the other side.
    If you do these four exercises regularly, you’ll strengthen your back and core, which in turn will make you less susceptible to back pain. Do note that you should have a day or two of rest after training. Approach your training with a slow and steady mindset, and you’ll be stronger in a month or two.

There are lots of websites and YouTube videos on all of the above exercises if you find it easier to watch how to do them. Little steps is the perfect way to start these and only after you have spoken to your GP.

Back Pain

NEW YEAR, NEW HEALTH REGIME…

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One of the most popular New Year Resolutions is to lose weight and get fit, but most don’t even make it to the end of the first week.

With so many weight loss/keep fit regimes available it’s quite difficult to decide which route to go down. But some people struggle to even try due to the type of chronic pain they are in.

Exercise in particular can be a real challenge for people in pain and following a strict diet when you are struggling to just get through the day is another hurdle they have to deal with.

Fortunately there is more help at hand now than there ever was. With access to the internet available to just about everyone no matter what their disability is, you can soon find help online.

Some of the most inspiring stories can be found through weight loss groups but with online support this can also be achieved if you are at home alone. If physical exercise is difficult to achieve then again you can find some easy exercises that you could do from your chair to help built up some strength. A good way to keep up with your progress is to write it all down or use an online diary to keep a note of how you are doing.

My Mum used to say that there was no such a word as ‘can’t’ as everyone can at least ‘try’ before they can say they have failed.

Some really useful FREE and supportive online groups/websites that I have found are Weight Loss Buddy , 3 Fat Chicks and also the NHS has a list of weight loss groups. I had the help of my local nurse who weighed me regularly and encouraged me when I was struggling. She understood that it would take a lot longer for me to lose weight and get fit while in constant pain but I managed to lose a stone last year and have kept that stone off since then. I guess the main thing to remember is to NEVER, EVER, GIVE UP.

Being a better weight and feeling fit has be proven to help people in constant pain which can have a knock on effect on reducing your pain killers and sleeping better.