Back Strengthening Exercises — Best back exercises for men and women

Prevention and treatment of back pain

The body also produces its own natural painkillers called endorphins. Exercise and treatments such as physiotherapy, manipulation and acupuncture help to increase the endorphins in your body.

Chronic pain is more difficult than acute pain to help and sometimes doesn’t respond to treatments such as over-the-counter painkillers and physiotherapy.

People with chronic pain often need specialist advice and support. Sometimes, they are referred by doctors and physiotherapists to pain clinics.

Although most cases of back pain are caused by the stress and strain we put our bodies under, some conditions can make the problem worse or trigger it in the first place.

Back pain: when to see your doctor

Many people with back pain never need to see their doctor. But you should feel able to call or visit your GP if you’re worried about your back or feel unable to cope with the pain. As a general rule, people with back pain are advised to contact their doctor if the pain is no better after about a week.

You should certainly see your GP as soon as possible if you have any of these symptoms:

Difficulty passing urine, or if you are passing blood
Numbness around the back passage or genitals
Numbness, pins and needles or weakness in the legs or arms
Pain running down one or both legs
Unsteadiness when standing

These are associated with uncommon conditions, but ones that need treatment immediately.

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What doctors can do for back pain

There’s no quick fix for most back pain and your doctor is unlikely to be able to ‘cure’ you. However, they will be able to:

Check you don’t have a serious condition
Discuss your posture and activity level
If needed, help with a weight-loss programme
Prescribe another type of painkiller
Refer you to other health practitioners who can help

Your doctor will probably give you a physical examination and ask you about your back pain.

Here are some probable questions your GP will ask. Think them through to make the most of your medical examination:

When did your back pain start?
What were you doing when it started?
Have you had any back problems in the past?
Where is your pain?
What sort of pain is it – dull, piercing or shooting?
Does it stay in the same place?
What makes the pain better, or worse?
Do you have any other symptoms, in your back or elsewhere?
What does your back pain stop you doing?
What have you been doing which might have contributed to giving yourself a bad back?
What can you do in the future to try and keep your back healthy in the long term?

If you’re not happy with your doctor’s diagnosis or if your symptoms keep coming back, go back to your GP or ask another health expert for their opinion.

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Other people who can help back pain

If your back problem doesn’t clear up quickly, your family doctor may refer you to another health practitioner. This is most likely to be a physiotherapist or another doctor, and may involve a visit to the hospital for examinations, tests and treatment.

Even if your doctor doesn’t refer you to anyone else, you can visit another health practitioner privately. Some people go straight to a physiotherapist, osteopath or chiropractor as soon as back pain starts, but this can be expensive.

Private sessions can cost about £30, and the practitioner may recommend a course of treatment over several weeks. It’s a good idea to check with your doctor whether you can see someone on the NHS before making decisions about who to see privately. Some doctors can refer you to an osteopath or acupuncturist.

If you do decide to see a practitioner privately, personal recommendation is a good starting point. But remember your back problem is unique – just because a specialist helped a friend it doesn’t mean they’ll be able to do the same for you.

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First aid for backs

The following self-help treatments may help to relieve back pain.

Apply heat and ice

Apply an ice pack to the affected area. If you haven’t got an ice pack, use a bag of frozen vegetables instead. Don’t put the ice directly on your skin, as it might cause a cold burn. Put a wet cloth between the ice and your skin.

If ice doesn’t work, try applying gentle warmth with a hot water bottle. Don’t apply the hot water bottle directly to the skin – cover it so it isn’t too hot. A hot bath or shower might also help.

Some people find alternating heat and cold produces most relief. Try to get professional advice on applying heat and ice if you can.

Medication

Take painkillers following the instructions on the packet – never take more than the recommended dose. Many people find that paracetamol or ibuprofen helps – your pharmacist can advise you.

Painkillers shouldn’t be used as a long-term solution. If you find you still need them after a week or so, consult your doctor.

Relaxation

Muscle tension is bad for back pain, so try to relax as much as possible. Take a long bath or listen to soothing music. Use a relaxation tape if you have one.

A gentle massage from a partner or friend may help, but make sure they don’t do anything that causes pain.

Topical anti-inflammatory gels such as ibuprofen can also be massaged gently onto the skin over the back.

Bed rest versus exercise

Doctors used to recommend long periods of rest for people with backache, but research has shown this is actually bad for backs. Even crawling around on your hands and knees is better than no movement at all.

Some kinds of exercise, such as walking, don’t put too much stress on your back. It’s a good idea to make a start on them even if your back is a bit sore, just to get your joints moving and your heart and lungs working.

Use a firm chair when sitting down, or sit on the floor rather than a sofa that’s too soft. Similarly, make sure your bed is firm enough.

Getting back to normal

In most cases, the back recovers naturally if allowed to do so and the pain should settle in a couple of days. Once this has happened, continue getting back to normal activities and try not to stay in one position or do any one activity for more than 30 minutes.

Avoid lifting, bending or twisting until the pain has gone for a few days. Refrain from returning to the activity that caused the pain for a week or so, even if you feel better, and gradually build up your exercise and activities day by day.

Don’t just listen to your friends and relatives – ask an expert. Talk to your doctor or a properly physiotherapist, osteopath or chiropractor. You can also contact a voluntary organisation such as BackCare.

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Back pain: making adjustments

Making small changes to your lifestyle can reduce your risk of back pain.

Back pain can be caused by many factors. Run through your daily routine and examine the amount of strain you place on your spine.

Stress can also create muscle tension, causing a loss in flexibility that can lead to back pain. To reduce stress, try exercise, yoga, meditation, getting more sleep or listening to music.

If you smoke, stop. It puts you at increased risk for back problems since your blood has trouble delivering oxygen to working tissues, making your back weaker.

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Dealing with back pain at home

The best way to sit down is to do it without bending your back. Stand in front of the chair with one foot behind the other, almost under the chair. Bend your knees, and at the same time place your hands on the arms or seat of the chair. Lower yourself gently into the seat. A chair with arms makes this much easier.

The following can also help back health in the home:

Make sure work surfaces are a comfortable height so you don’t have to bend your back
Use a ladder or stable chair when painting or cleaning – don’t stretch too far
Squat or kneel when cleaning the bath or reaching low shelves
Use an upright vacuum cleaner and keep it close to your body
Ensure easy access to each side of the bed so you don’t have to stretch when making it, and kneel or squat to tuck in sheets and blankets.
Take regular breaks from time-consuming tasks

If you have children, make sure you:

Bend your knees to pick up a baby – don’t twist
Kneel down to talk to toddlers rather than picking them up
Adjust the height of the cot so you don’t need to bend, or choose one with drop sides
When unloading a pram’s shopping tray, always bend from the knees

When getting into bed, sit on the edge, lower your body on to one elbow and shoulder and draw up your knees and then feet. Reverse the procedure to get out.

The wrong sleeping arrangements can put additional strain on your back. If you’re experiencing back problems, you might want to try the following:

Replace a sagging mattress
Lie on your back with a pillow under your knees or on your side with a pillow between your bent knees
Don’t have too many pillows – they support your neck, not strain it

When buying a bed, try any you are considering for as long as you can. Your bed should allow ease of movement but mould to the contours of your body. Don’t assume a bed marked ‘orthopaedic’ is what you need – the word can sometimes be used as a marketing tool.

To test if a bed is giving you the correct level of support, lie on your back and slide your hand, palm down, between the small of your back and the mattress. If you can:

Work your hand through with some resistance, the bed support is probably about right
Slide your hand easily through a large gap, the bed is probably too hard (or saggy)
Hardly force your hand through at all, the bed is probably too soft

If you’re in pain, the easiest way to turn in bed is to bend your knees, bringing your heels up towards your buttocks. Let your knees fall to one side and as the weight of your legs takes you over, bring through your hip and shoulder – don’t twist.

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Dealing with back pain out and about

When you’re shopping:

Don’t shop until you drop – take regular rests or make several short trips
Don’t overload your trolley and use a high ‘tray’ trolley rather than a large deep one
Distribute your shopping evenly between both hands or hold a bag in front of you, or use a small backpack (not large or over-filled)
Wear comfortable shoes

In the car:

Adjust your seat properly so your arms have a slight bent at the elbow when your hands are on the steering wheel
Support your lower back with a small cushion or rolled up towel
Take regular breaks on long journeys and get out of the car for a stroll and a stretch

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Dealing with back pain at work

Employers have a responsibility to ensure their employees don’t get back problems as a result of working practices. They can face prosecution if they fail to identify and assess risks to staff and take preventative measures to overcome those that are found.

Employees also have a responsibility to look after their own backs but they should be properly trained in back care by their employer. The Government is keen workers get as much information and advice about back care as possible.

Preventing work-related back problems

If you spend much of your time at work sitting at a desk, there are steps you can take to reduce your risk of back problems.

Seating

A properly adjusted chair reduces the strain on your back.

Sit up straight
Make sure your knees are level with your hips
If your chair doesn’t provide enough back support, use a rolled up towel or cushion
Are your feet flat on the floor? If not, use a footrest to relieve pressure on your joints and muscles
Avoid crossing your legs or sitting with one (or both) twisted beneath you

Monitor

Your computer monitor should be about 30cm to 75cm (12in to 30in) from your eyes – a good guide is to place it at arm’s length
The top of the screen should be roughly at eye level
Position the monitor so it reflects as little overhead lighting and sunlight as possible

Keyboard

Keep your wrists straight, not bent up or down – a wrist rest may help
Your elbows should be vertically under your shoulders – position the mouse as close to you as possible to allow this
A mouse mat with wrist pad can help keep your wrist straight
Learning keyboard short cuts may also help

Other objects

Position frequently used objects, such as a telephone or stapler, within easy reach – it’s important to avoid repeatedly stretching or twisting
If you spend a lot of time on the phone, consider using a headset – cradling the phone between your ear and shoulder can strain the muscles in your neck

Take a break

If your job is computer-based, make sure you take regular breaks – for every hour at your keyboard, have at least five to ten minutes’ rest
Get up and move around
Rest your eyes regularly – look away from the screen and focus on something in the distance for a few seconds
Gentle exercise can help to relax your muscles and clear your mind

If you experience regular aches and pains at work, speak to your occupational health department or GP.

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Back pain: posture checklist

A good posture can greatly improve and prevent back problems. Follow these simple rules.

How to stand

Don’t round your back – imagine you are being lifted by a string fixed to the top of your head
Avoid hunching your shoulders and tensing your neck when stressed
Wear comfortable, low-heeled shoes – high heels put pressure on the lower back

Illustration of a man standing

How to sit

Use an upright chair that supports your lower back
Support the small of your back with a small cushion or rolled up towel
Stand up and stretch every 20 to 30 minutes

Illustration of a man sitting on a chair

How to lift

Always look at alternatives to lifting – can you push or pull?
Lift only what you can handle and get help if you need it
Bend your knees and keep your back straight and your feet apart when lifting
Avoid lifting and twisting at the same time
Always lift and carry close to your body
Bend your knees rather than your back when putting a load down

Illustration of a man lifting a package

Illustrations courtesy of David Winter.

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Can exercise help back pain?

Make sure you’re doing the right kind of activity to help protect your spine.

Keeping fit

Gentle exercise can build strong back and stomach muscles to support your spine and maintain flexibility.

Walking and cycling are easy to incorporate into your daily lifestyle. Swimming is particularly good for backs, because it strengthens the muscles while supporting the body with water. However, some strokes may not be suitable, so get professional advice.

Getting started

Following a regular exercise routine is a good idea, but if you have a bad back you should consult your doctor or physiotherapist about what exercise is safe.

Try to get a personal assessment – a qualified physiotherapist, osteopath or chiropractor can give you an exercise routine tailored to your own needs.

If you go to an exercise class, check it’s run by a qualified teacher and that the teacher knows you have a bad back. A lot of commonly performed exercises may not be suitable for you.

Exercise dos and don’ts

When exercising, make sure you do:

Choose exercises suitable to your level and work up gradually
Take things at your own pace
Drink water before, during and after exercise
Do gentle warm-up stretches before and after exercising
Wear good footwear and appropriate clothing
Enjoy yourself

Don’t:

Continue with an activity if it hurts your back
Eat a large meal before exercising
Perform exercises on a stone or concrete floor
Exercise if you feel ill
Do exercises that put weight or excessive strain on an acutely painful joint or spine

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Back pain and keeping trim

Excess weight can pull the spine out of alignment and cause a back injury, so it’s important to keep your weight down. Aerobic exercises such as cycling, walking and running can help you lose the excess pounds. However, keep in mind that some popular sports, such as golf and tennis, can actually injure your back if not done properly.

It’s also important to maintain a healthy diet that’s high in fruits, grains and vegetables. In addition to causing weight gain, a poor diet can also make your back weaker and more susceptible to injury.

Filed Under: Q&A

I have lower back pain, its a lower back injury or its a renal proble.?

I an afrid that my pain its somthing more sirius than i think

Why don’t you go to a good Chiropractor in your area and let him/her x-ray your back and see what’s going on. You don’t say if you fell, strained your back or what and when? If it is something serious, the Chiropractor won’t do anything and they will guide you in the right direction. If it is in the kidneys like a stone or bad infection, the back would be hurting on both sides or one side. If you fell and the very tip of your tailbone hurts, then you probably have a crack in the coccyx bones and there is nothing that can be done about it. Things there will heal on their own but will take time. I wish for you the very best sir.

well if it was an injury that means you hurt it. Did you hurt it? If it last more than a week or so get it checked by a Doctor.

There is no way anyone here can tell you what you have going on. A doctor can do a simple renal function test to see if your kidneys are working properly.

Lower back pain is an elusive issue in medicine. Many people have chronic back pain and no one knows why. Most of the time a doctor will rule out all other (more serious) causes like renal failure before trying to give you some muscle relaxors and/or pain pills.

At any rate, don’t put your health in danger by taking a diagnosis from a random internet person.

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can a lower back injury cause knee to swell?

i have a lower back injury can it cause me to have knee problems

Honestly, I think you may have damaged more than just your back. I need to know more though, how did you hurt your back? How long since you got hurt that your knee swelling started? Once I have that info I can give a more educated answer. I will put you on my watch list and await your additional input.

Low back injuries can cause you to walk differently to compensate for the pain. This compensation can place added strain on other muscles of your body, and in turn, cause swelling. It’s certainly possible the two symptoms are related, but only a physician will know for sure after a complete and thorough assessment.

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My 8 month old kitten has started dropping his hind legs and won’t jump. Does he have a lower back injury?

He is still mobile but walks like he is a senior citizen. This came on suddenly so I think he may have hurt himself while jumping up on furniture or playing. He has not lost his appetite and is able to use the litter box for both urinating and defecating. The vet checked his vitals and he is fine with no broken bones.

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quite possibly. take him to the vets to have a closer look. hope you got insurance. if youve taken him to the vets already, take him to another one for a second opinion.

Take him/her to the VET!!!

If it does not corrrect himself he may have hurt himself, if your vet has not found anything, it’s safe to go for a second opinion elsewhere.

If you took your cat to the vet and got a clean bill of health, why the heck do you come in here asking us? Is there something about these “Avatars” that somehow convince you we just might know more than the vet?
IDIOT!!

How long has this been going on?? I would bring your kitty back or bring him to another vet and have further tests done. An 8 month old kitten should be so playful that you can’t keep them calm, not walking like a senior citizen. Hope it’s nothing serious – good luck!

honestly I’d get a second opinion.
he could have injured himself OR just have a pinched nerve that will take time to heal. did the vet not give your kitty a steroid shot in case of swelling?

i seriously would be looking into a second opinion.

i would get a second opinion. your kitten should be very playful not acting as if it was an old worn out cat. good luck hope it’s not serious

This problem sounds Neurological. Watch him for a while and see if he gets better, or if it stays the same or worse. If it gets worse, it may be a minor paralasis, and you should get him to the vet and express these views to him. Also, some youn cats have joint problems, and if they injure themselves bad enough while they are young, the cartalage between the vertibre becomes damaged and swolen, creating a temporary minor paralasis.

Hope this Helps.

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Swollen lower back injury?

On my lower right part of my back away from the spine it is really swollen. Its almost around my hip region and it sticks out like my back is crooked. I went to the doctor today to get an x ray and he said the x ray is fine there is nothing wrong with my back. He gave me a muscle relaxer and anti-inflammatory to help with my muscle spasms. Has anyone had an injury like this? what could it be? I plan on going to the chiropractor tomorrow.

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Its probably what is sometimes referred to as a ‘back mouse’. Yes I know its a weird term, essentially its an area of muscle hypertonicity, inflammation and swelling. I do think you have the right idea in seeing someone who does body work. Personally I prefer osteopathic physicians who do manipulation, but as long as he/she is a good chiropractor then it should help. Good luck.

Filed Under: Q&A

Bowel Movements went down in size and frequency with lump on lower right side and back?

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Bowel Movements went down in size and frequency with lump on lower right side and back?

I just posted this about half an hour ago but i forgot to add in this detail, when i rub the lower right side of my back i can feel sort of a big lump about soft ball size about a little more than a hands length up from my waist. It doesnt hurt when i push on it but i can feel a little pressure about once an hour for about 5 minutes, all the details are below, please take the time and read it all as im kinda stressin out. could any of this be related, keep in mind i did have a sigmoidoscopy and CT scans of my abdomen within a year. Any ideas what this could be would be great.

Hello everyone, so for about the past week ive noticed that I’m not going to the bathroom as much as i usually do. Normally i would go about twice a day sometimes three and have a good size bowel movement. Now i still go about two times a day but my bowel movements have gotten a lot smaller, about a quarter of the amount that i usually produce. Sometimes it might be watery but mostly it comes out in little small pebbles almost. I really haven’t changed anything about my diet that i know of and I’m a heavy water drinker. Id say at least 6-7 big glasses a day, and i get plenty of exercise as i am an impact window installer which means i have to carry heavy windows around and i live in south florida where its hot so i do sweat a lot. But like i said i drink a lot of water, almost a gallon of water while i work and ive had this job for quite sometime. I still get hungry just as i normally would so i eat when I’m hungry. I actually cut back on my eating because of this issue so ive lost about 5 pounds (which is a good thing i hope). Ive had a sigmoidoscopy at the end of last year and everything turned out to be normal and also had cat scans of my abdomen at the beginning of the year and everything was said to be normal there to. Ive tried taking ex lax and didn’t get much results, went about the same amount that i have been going but just watery. Also drank a few glasses of the metamucil powder with water stuff and ate some fiber bars and apple juice, haven’t drank prune juice yet cause its just too disgusting. I have no pain in my abdomen or stomach area but recently (since last night) ive noticed i have a little pressure that comes and goes about every hour and stays for about 5 minutes on the lower right side of my back, like someones just barely noticeably pushing there. Its been really hot down here in florida lately and have been working in the extreme heat for a while. Just a little concerned is all, that’s why this post is so long, trying to give as much detail as possible. Could it just be constipation or should i be worried about something more serious? Any suggestions or answers on what could be wrong with me would be great. I know I’m not supposed to be stressing out but when somethings out of the normal with me i just cant get it off my mind. Thanks

First, your age is also important in a proper diagnosis.

Second, a soft-ball sized lump could be one of many things. Is the lump soft or hard? Does it feel rubbery? Does it move when you push on it?

My advice would be to get a contrast-enhanced MRI scan if you can afford it. They are very good at distinguishing neoplasms from more benign conditions.

As for your bowel movements, be sure to eat plenty of fiber. I can’t stress that enough for a health gastrointestinal tract. You want to aim for just over 30 grams per day.

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Leg Pain – Please help!?

I’ve had leg pain in my left left off and on for over a year and a half. It gets worse when I exercise. Symptoms:

~ Only left leg
~ Pain seems to generate in the back thigh region and shoots up into my butt. Sometimes the pain will cascade into my lower thigh but really doesn’t go into my calf.
~ My leg (left only) retains a lot of water.
~ My leg goes tingly and the arch of my foot and a few of my toes will go numb – sometimes the bottom of my foot is numb for days.
~ The muscles in the back of my thigh are constantly very tight. My leg will feel anxious like I have to stretch it. I can’t lift it as high as the right leg due to the tightness.

Other things to take into consideration: I have lower back pain on my left side only. I had a scan of my back done and my spine looks a-okay (they thought it was my sciatic nerve). I am an accountant and sit most of the day; the pain is not like a charlie horse; it is a dull ache. I am 26 years old and have never had problems like this before.

I need heeelp! Thank you!

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I would agree that your sciatic nerve is okay. However, it is strongly likely that the problem is with your obturator nerve, and for that I am quite sure you will have great relief after visiting a chiropractor.

This seems like a strange combination of symptoms, so it could be any number of things causing this. Once or twice and I’d say not to worry about it, but since you say its a reoccurring problem, you should probably talk to your doctor about it.

sweling in one leg only indicates that you have some type of obstruction…call your MD and let him know your symptoms and make sure to tell him that your leg is swelling. Good luck

This is very painful and pain pills do not help. I have had it for over a year and the doctor was slow to diagnose it until I was in critical shape.

Deep vein thrombosis, or DVT, is caused by a blood clot in a muscle and can be life-threatening. Symptoms include swelling, pain, and tenderness in the legs. Risk factors include immobility, hormone therapy, and pregnancy.

DVTs can occur anywhere in the body but are most frequently found in the deep veins of the legs, thighs, and pelvis. They may infrequently arise from the upper extremities usually because of trauma, or from an indwelling catheter (tubing) or device.

A deep vein thrombosis (DVT) is a condition wherein a blood clot (thrombus) forms in a vein of the deep system.

Thrombophlebitis is a condition in which there is both inflammation and a blood clot in a vein. Thrombophlebitis can occur in either superficial or deep veins. Superficial thrombophlebitis occurs in veins close to the skin surface, and usually causes pain, swelling, and redness in the area of the vein. Superficial thrombophlebitis usually is treated with heat, elevation of the affected leg or arm, and anti–inflammatory medications. A thrombosis in a deep vein is a much more serious problem than one in a superficial vein. The reason for this is that a piece of the clot in deep vein from a DVT can break off and travel through the deep veins back to the heart, and eventually be pumped by the heart into the arteries of the lung. When this happens, the condition is called pulmonary embolism (PE). The blood clot is called an embolus (plural emboli), and the process of breaking off and traveling to the lungs is called embolism.

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OWIE!!!! Sharp Pain In Lungs sometimes!!!! HELP!!!?

Ok, so sometimes in the middle of the night, When I’m watching a show, laying up on 2 pillows relaxing because EVERYDAY I spend ALL my life on the compute, sitting slouched over.
And now lately sometimes randomly, like just now happened, (By the way I drink Pepsi and alot of pop sometimes before I go to bed). anyways. back to the story, I was laying, siting up on my pillows, watching It’s Always Sunny In Philadelphia. And then all of a sudden when I got up to get another drink of pop, I took a deep breathe in and the lower back SIDES on my body of my lower abdomen, or it might have been the VERY bottom of my kidneys ( I don’t know) I felt a sharp VERY painful pain when I tried taking a full deep breathe in. So I got up and tried to breath in very very small breathes, went to get a cup of water and an ibuprofen pill to help maybe. then While I was standing up and I took it, the pain persisted. I waited there in pain trying not to take deep breathes, and then I kept drinking my cup of water ( I didn’t finish it) It started to go away, then I went down stairs to restart the internet and came back up stairs to my room and here I am now. the pain went away now. It only stayed there for the time being I guess…. Now I can take a full deep breathe in with no sharp pain. Why did it hurt so much earlier? It was a very sharp pain on my lower back sides when I took a breathe in. It felt like if someone with sharp fingernails, grabbed the bottom of my kidneys or squashed the bottom of my lungs very hard. it felts like someone stabbing the bottom back of my lungs possibly. But it felt very very very sharp pain. on a scale of 1 – 10 , 10 being hit by a train or a heart attack. and 1 being a flick on your nose or a small pinch.
It was at a 7 or 8. It hurt alot!
I was almost going to wake up my mom to take me to the hospital… But its 1:50 AM and I’m 15 years old. today well… yesterday now… was my birthday… I barely ever drink water, only to sip it when I take pills. I always drink pop. which I know is very unhealthy… But It cant be my kidneys failing… I’m only 15… I always have lower abdomen pains… always… I always sit… I never go outside or do any exercises…. I’m always on the computer….. Now it feels like sitting down is all I can do… If I lay flat or stand up too long I get abdomen pains… Nerve pinches on my lungs. or muscles. And my inguinal lymph nodes get swollen and hurt….

So what could it be possibly? Please tell me what all possibilities are of having a sharp pain in my lower back sides when I take a deep breathe while laying down or standing up…
I hate this pain sometimes… It hurts so much T_T

And If I lean over like L from Death Note when I’m standing up or sitting on my chair like L, It hurts the same but at a 6 or 5. and its closer to my hips. and it doesn’t hurt during breathing.

* 27 minutes ago
* – 4 days left to answer.

Additional Details
Is it possibly: Pericarditis?

* Chest pain. A sharp or dull constant pain often develops. The pain may be located in the center of the chest and sometimes extends over the left shoulder. Deep breathing, lying down, or swallowing may make the pain worse. Sitting up and leaning forward may improve it.
Symptoms (capitalized ones are my symptoms):

* Mild fever.
* A general feeling of WEAKNESS, fatigue, or lightheadedness.
* SHORTNESS OF BREATHE.
* Coughing.
* Hiccups.
* MUSCLE ACHES.

I was said by my doctor of having possible Asthma or Bronchitis also.
Because On a breathing test (where you blow into a small contraption as hard as possible to make a little disk raise in the air) it did not go high up at all and I was trying my best!

no not pericarditis…I’m a cardiac nurse, pericarditis hurts all the time. It sounds like pleurisy. Look it up on the internet. Really not that much to worry about but it does hurt.

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The muscles under or on the bottom of my kidneys have sharp pain when I breathe sometimes, why?

And If I lean over like L from Death Note when I’m standing up or sitting on my chair like L, It hurts the same but at a 6 or 5. and its closer to my hips. and it doesn’t hurt during breathing.
Is it possibly: Pericarditis?

* Mild fever.
* A general feeling of WEAKNESS, fatigue, or lightheadedness.
* SHORTNESS OF BREATHE.
* Coughing.
* Hiccups.
* MUSCLE ACHES.

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Hello dear,

Such long explanation, better you rush to Doctor.

With your list of ailments and you keep drinking pop and no water, who knows how much other sugars, don’t get any exercise, hardly goes outside at all, you really aren’t looking for an answer, you are looking for how long you have to live. If you are feeling this way at 15 how do you think you are going to feel when you are 25 if you don’t think you have to change anything in your life? There are answers for you but the biggest problem is that you are doing nothing for your health or body to begin with. No exercise means your muscles aren’t working right or won’t be able to for long, they have no tone to them so anything you do try to fix right now isn’t going to have the proper support to keep it where is should be. And that is because you have done nothing to get your body in shape or try to keep it in shape. Without you doing at least that much it is going to be like trying to drain the great lakes with a teaspoon. And this problem you have with getting no exercise is what would also bring on asthma and/or bronchitis, you haven’t exercised your lungs to fill them out. If you decide you want to live and are serious about it let me know and I will help you get going in the right direction.

back stretcher by north american healthcare

Filed Under: Q&A

what are some flexibility exercises i can do to get in shape enough to do a back bend?

flexibility exercises

what are some flexibility exercises i can do to get in shape enough to do a back bend?

You need to strengthen your core (abs and lower back) quite a bit before trying this.

Beginning stretches like touching the floor with your knuckles would be a good start.

You should also practice crab walking to strengthen the shoulders and arms and give you some balance in that position.

strengthen lower back for powerlifting

What are some lesser-known exercises that work flexibility?

These are good:

http://orthoinfo.aaos.org/fact/thr_report.cfm?thread_id=4&topcategory=sp

http://www.ergocise.com/stretch.html

Videos:

http://video.about.com/exercise/torso-stretch.htm

Are there any exercises that improve flexibility?

I know stretching helps but are there any PARTICULAR stretches? I have been riding horses for 3 years, does that make a difference? I am starting gymnastics soon so i wanted to be a little more flexible for that.

Thanks in advanced =]

P.S: i dunno if this is meant to be in Fitness but oh well

ALL stretches help in my opinion. Aim to do 30mins-1hour of stretching a day, it could be easily done while watching tv so you dont really have to make any spare time for it.
The stretches that help the most are the ones you can feel a little pull in, some are just to warm muscles so if you cant feel anything you are either doing it slightly wrong orit isnt working, dont stretch to the point where you are in tons of pain though, start small and then start holding them for longer.
One really good stretch I really recommend is simply sitting with your legs infront of you, anf touching your toes. As you get more flexible, try to put your head on your knees ect. Its a good stretch that you can make harder when you get more flexible

What are some Flexibility exercises for Gymnastics?

could you add a description of what they are aswell

I’m a guy and i was never in gymnastics but I did the following exercises just for fun and to be flexible in case of a fight. You can do some sit and reach exercises to stretch your hamstrings. The way you do that exercise is to sit down on the floor with your legs fully stretched in front of you and try grabbing your toes, if you can do that already try putting your head on your knees, I know that may be hard but if you practice that everyday you will be able to do it. Secondly you can try to do the splits for more flexibility. For beginners start stretching your inner thighs first before trying the splits, to stretch your inner thighs sit on your mat or on the floor with the soles of your feet touching, your heels pulled in close to your groin. Grasp your ankles, lean forward to keep your balance, and let your knees fall outward. If this doesn’t stretch your legs enough, gently press your legs down with your elbows. Hold for 30 seconds.

back exercises for men

Filed Under: Q&A Tagged With: back exercises for men

i need a back specialist please?

November 2010 – Out of nowhere I kept getting lower back pains, it would go away then a couple days later be back and it was worse than before. Kept going to the Chiropractor and he would straighten out my back that helped for 1-2 days, but with my job I am on my feet 8-10 hours a day, bending, twisting, lifting, everything that could irritate back pain is in this job title. Anyway…

By Christmas 2010 I’m in excruciating pain. The pain has only gotten worse, So I get a few days off work and it was fine I was able to move without pain. But when the new year hit I got a job promotion and I am working 40-56 hours with 5-7 hours of sleep in between. And my back pain is 20/10 on the pain scale. I go nights not being able to walk, sit, lay down, bend, push my gas pedal in my car, walk up steps, run, jog, move fast, lift anything over 20lbs. So I finally go to my family doctor and all he had to say was work out.

Well getting 40-56 hours a week working out wasnt going to happen because on my days off 1-2 days i would want to just lay in bed and wish my pain away.

So I was taking 800mL of ibprofin, and it started to help but then it just stopped and i didnt want to get addicted or depend on pain killers, so i started taking vitamins, zinc, magnisium, and calcium, it helped if i took them right before the pain started but then they just stopped working.

So its May 2011 and nothing has changed, waking up every day in pain, dreading going to work because at this point i cant make it 2 hours without the pain being unbearable. and note that i have a high pain tolerance so if it is hurting me, something is really really really wrong. I go back to my family doctor and he says get to physical therapy asap. Well I found out that i was getting transferred to another department, and the good thing was that it was a job that would relieve some
stress on my back, so i kept putting pt off and off i kept having to work 6-10 days straight with 1 or 2 days off, i didnt have time to take care of myself let alone go to therapy.

So its August 2011, and I just couldnt take it anymore, my strength level had deminished and i was weak and in pain. So i went to my doctor and i said lets get this over with, and xrays were done but nothing was show on the xrays “You have a perfect back” and they couldnt answer, well why am i in pain ALL the time?

End of August I start PT.. and up until last week I noticed a HUGE difference.

Until I twisted a little too far and now I am right back where I started. pain level 20/10, cant walk, cant bend, lift, sit, lay down…

Symptoms: Burning, from lower back to hip to knee
pinching/stinging/sharp pain on my right side lower back only.
Can’t put weight on it, or my leg goes numb
cant walk without it feeling like… a rubber band being stretched and let go feeling…
something is catching on something and it hurts every single time.
inner croch/thigh is starting to hurt
throbbing pain constantly
cant lay on hard flat services
warm to touch
burning in low back right now
dull constant pain while sleeping
as soon as i wake up pain shoots to 10 in seconds
the more i move the worse it gets
dull throbbing ache pain down my leg
cant walk up stairs
cant walk for very long without leg feeling weak and both hip/lower back hurting
can not run what so ever

any other ?s let me know…

My physical therapist said it was a bulging disc w/o even doing further research. what do you think??

Should I ask for a MRI?

Should I have more restrictions at work?
oh and btw im only 22 years old. 23 in october =/

I have had three back surgeries – 2 laminectomies and 1 fusion at the L5 level. I had the pain in the back and down the legs. It sounds to me like a bulging disc as well. Your PT has seen many of them I’m sure.

Ask for the MRI – they are not going to see anything with a regular X-Ray. You should have more restrictions at work as not to lift anything and to stay off of your feet as much as possible. However a doctor will have to write that note.

Your symptoms, are, indeed consistent with a bulging disc…however, it may have actually progressed to a disc extrusion. You were on the right track, but had a set back…not unusual when recovering from this type of thing. Disc problems are generally NOT noticeable on x-rays…an MRI could certainly tell the extent of the issue, but unless you are considering an injection or surgery, I would request to return to PT. To be in pain for that long and have some dramatic results in PT since the end of August, I wouldn’t give up at this time…you were on the right track.

At the very least, with your current description of symptoms, I would ask for a temporary reprieve from your more difficult work duties…give it two weeks to calm down, if no better, then I would indeed discuss with your physician an MRI.

Best wishes.

Who is a superior MD, Back and Spine Specialist in the Hill Country Area (Austin, Wimberley, San Antonio area)

My back was hurt when younger; football and being thrown from horses, now I have pain in my leg sometimes with position and movement (siatica type), need to know who did a super job for you to help your back. Thanks

redford- Please consider using your phone book’s yellow pages to look under “Physicians – Orthopedic” and their ads as a starting point. You could also call your local county medical society and ask for the names of any physician members who are Board-certified orthopedic physicians. Your call to the State Medical Board or on-line search might reveal if any one has any legal action pending against them or has been reported for any bad medicine. Other than that, it’s likely to word of mouth with possible help from your local hospitals Department of Orthopedics for a suggestion favoring one of its staff members. Good luck.

my 6 week old just got her 2 week blood test back and her doctor said she needs to see a blood specialist.?

because her hemaglobin count is abnormal. and so now i have to sit andwonder what could be wrong till i see the specialist in two weeks. can anyone tell me what it could mean for my baby.

A low concentration of haemoglobin means anaemia. (I’m assuming that by abnormal you mean low)

This could well be serious because anaemia makes you feel tired, look pale, feel weak and make you breathless after a little exercise.

However, it can be cured to an extent by maintaining a good diet. Iron, vitamin B12 and folate should be incorporated into the baby’s diet where possible. Speak to the blood specialist.

See this link for more information on anaemia – http://hcd2.bupa.co.uk/fact_sheets/html/Anaemia.html#3

However, this could be something completely unrelated to anameia and I may be completely wrong. (I hope so).

Thats why your doctor recommended a blood specialist – he cant tell for sure, although anaemeia is probably what he suspected. he’s not supposed to say what he suspects to avoid giving you worry, (i.e. he is being professional, and rightly so).

Don’t worry though. he would have told you if it was serious, and made necessary arrangments, so it cant be very bad. Just speak to the blood specialist. Good luck.

exercises to strengthen upper back

Where can someone get micro surgery on their back?

My wife is in chronic pain due to a pinched nerve in her neck. She sometimes goes in for very painful shots to help reduce the pain. The doctors just keep giving her pain medication, but nobody seems to know how to fix this. I heard of mirco surgery where a doctor and operate via very tiny incisions and with less damage and risk than with a standard scalpel.

I live in AZ, but I think we have been to every back/neck specialist here, and we discovered that AZ does not have qualified professionals to deal with this, or even recommend us to someone who can help.

Check out this site, I hope it helps. I personally have had 3 back surgeries, not microscopic, and 3rd one finally worked. I wish your wife the best of luck. You can also look up spinal microsurgery+Arizona. That is how I got the site below. Feel free to IM or e mail me.

A spinal cord stimulator is a device that helps block pain signals from reaching the brain thus giving you a tingly sensation instead of pain, which I have had incredible results with my pain from it…you can get more information about spinal cord stimulator’s at www.ans-medical.com I have been to some incredible doctors here in Utah, have you tried other types of doctors like Pain Management specialists, neurologists/neurosurgeon or other types of doctors besides just neck/back specialists? I have found through my quest with all of my pain that even though some are suppose to be specialized in certain areas that some other types of doctors that are more generally trained have been able to treat things better.
Here is a website talking about some of the micro surgery that you have talked about that may be helpful http://www.back.com/articles-minimally.html?mastbox=yep
I’m not super familiar with “microsurgery” but from what I have read about it it sounds like it is something usually used more for herniated discs, but they may do it for pinched nerves too, I really don’t know though. Good luck!

core strengthening exercises for women

Filed Under: Q&A

What are some good knee exercises?

Ever since I went skating at my local ice rink and my friend fell on it, its been popping out of place every so often. Sometimes if I’m running or playing sports it will pop out and it is very painful. The worst cases have left my knee swollen for days. I wear a knee brace and I’ve read online that exercises such as leg lifts will help strengthen my knee. Are there any other exercises I could do that involve keeping my knee/leg straight?

It sounds like you may have torn the meniscus in your knee. Leg lifts can strenghten the muscles, but if it’s torn, they won’t really help to heal it. I’d get it checked by an orthopedist.
~m~

rotator cuff strengthening

Filed Under: Q&A

Will strengthening my abs and low back muscles prevent my sciatic pain from coming back w/ next pregnancy?

I don’t believe so no. From what I understand, it has everything to do with How the baby is lying, not what kind of shape you’re in. It’s a nerve, not a muscle. BUT, strengthening your muscles can never hurt when it comes to delivery day!!

back strengthening exercises for men in pain

How do you strengthen your back muscles?

Ive been running daily and after about 1/3 mile my lower back starts hurting. I finish my run anyways and I know its because I’m out of shape compared to how I used to be. I’d just like some non-weight lifting type of exercises to strengthen up my lower back some.

lower back strengthening exercises at home

Here… http://www.exrx.net/Lists/ExList/BackWt.html

If you aren’t already, stretch before going running. A simple touch-your-toes usually works.

Two non-weight lifting exercises that work the upper back are push ups and pull ups. But the only real way to work the lower back is to lift some weights. The absolute best weight lifting exercise for the lower back is to do deadlifts. And you don’t even have to lift a ton of weight. You could just do light or moderate weight for deadlifts and you will strengthen your lower back quite nicely. In other words, you don’t have to pick up crazy amounts of weight to strengthen your lower back.

lay on the ground on your belleh then at the same time lift your arms chest and legs up then down and up and down and up and down and up and down and up and down

lower back strengthening exercises at home

Filed Under: Q&A

what is better. Train 6 times per wk for 30 mins, or 3 times per wk for an hour? I am training for Tough Guy?

I am trying to train for Tough guy 2010 which is in september.
Im female, aged 28, small frame but not a scrawny thing.
I have been doing an hour to 85 mins training 3 times per week. Swapping between Running, strength training and core stability.
Im absolutely knackered the next day.
I wondered if maybe exercising 6 times per week for 30mins each time…really giving it my all and alternating between training methods. Would this be more beneficial.
Im not interested in any weightloss answers or anything to do with getting trim etc…… I am purely interested in answers from maybe PTs or people who really know their stuff about training for such a challenge as Tough Guy.

leg strengthening exercises for the elderly

From what I now understand of the event, you will need to step up pain tolerance as well. Might I recommend the US Secret Service snatch test? They use it to weed out recruits. The format is simple. Snatch a kettlebell 200-250 times in 10 minutes. You can put the bell down and switch hands, but you should not give up before the 10 minutes have passed. The size of k-bell for men is 24 kg. The size for women is 16 kg. You will want to make sure you perform the snatches without banging your forearm or ripping your palm as the bell flips over the hand. Arms have been broken due to careless technique. Start out with the 16 kg. Move to a heavier weight for further tests if you wish.

The snatch test isn’t meant as a workout, but as an occasional baptism by fire. I recommend it once per month. High repetition swings, high pulls, and overhead presses in good form will still allow you to make progress towards the test. Make sure to work up your numbers gradually until you can perform about 75 swings per arm without rest during a workout. Then retest yourself. Train with a heavier bell than the one you will test.

After gaining a better understanding of your challenge, I feel the USSS test would serve as a good ‘gut check’ before you run the event. Tough Guy sounds like the kind of challenge that taxes mental fortitude rather than simple strength.

You will also want to become proficient with rope climbing. The event seems to incorporate a great deal of obstacles. The easier you climb ropes, the safer you’ll be.

To more directly answer your query, train for strength 6 times per week and endurance 3 times per week. Strength should not exhaust, but invigorate you. Pick an exercise you absolutely need to improve on, such as rope climbing intervals. Climb a rope up and down throughout the day 5-10 times until it becomes simple. Never train the rope climbing to exhaustion, but strive to climb easily, adding in more sets of brief rope climbs per day. Be sure to wrap the rope around your leg and hold it with your feet when you first start out. Over time, see if you can climb hand over hand with legs held straight out in front of you. For the event, I don’t recommend you climb that way unless you want to humiliate the poor suckers wallowing in the mud.

On endurance days, feel free to go all out without getting injured.

For the first time, I feel inclined to offer a disclaimer: you undertake all of the above at your own risk. I hope you have a fantastic time of it.

leg strengthening exercises for the elderly

How to turn defined abs into big abs?

Hi i have been thinking i want to make my abs look thicker, bigger and morepwoerful. The definitions isn’t a problem as u can see each muscle when im not tensing them and i do trampolining at a reasonably high level and intensity which is mot the training i need for ab defintion and core stability. I understand that the general response for this will be ‘Higher weight, lower reps’. But does this work well on your abs? Also is there any other way? Thanks

Actually this rule is not for abs. To make abs look thicker you should be doing more reps.

I would definitely recommend more weight, the ab muscles are the same as any other. Why wouldn’t they be?

Crunches with weight behind your head would be a good idea, then as many reps as you like.

lumbar stabilization exercises

I need help with off ice training (hockey).?

Im 14, 5’6″, 120 lbs. I play AAA hockey(defence man). I am weight training four times a week. Also my team is on the ice once a week during the summer. Im looking for some workouts that i could do at home. eg. quickfeet, lateral movement, explosive stride, and core stability exersizes. Thanks
Im 14, 5’6″, 120 lbs. I play AAA hockey(defence man). I am weight training four times a week. Also my team is on the ice once a week during the summer. I do run/jog everyday of the week. Also I eat very healthy Im looking for some workouts that i could do at home to make my game standout that much more with OHL, CHL scouts attending games.

eg. quickfeet, lateral movement, explosive stride, balance, and core stability exersizes. Thanks

well during the off season i know that i use a special trainer. he is at the ice rink i go to and is really good. I take the speed and agility class twice a week and it works pretty good. Im not sure that helped you but i am just letting you know what i do in the off season to keep in shape

sure its lame and boring, but going for a good 4 or 5 mile run a couple days a week would help you out a lot.

For quick feet, put a skipping rope or a stick on the floor, back and forth jumping over it with 2 feet for 30seconds as hard as possible.
For lateral movements, do some crossovers/grapevines, 30 steps each way, as fast as possible, screw up, start again.
explosive stride, go outside, practice some sprints, just the take offs, only need to go like 20ft., make sure to work glutes, as those help with that.
core stability – plank, get a swiss ball, kneeling on a swiss ball while watching tv.

also, be sure to add stretching to your daily routine, especially your hip flexors/hip adductors as those are the most common muscles for a hockey player to pull.

Sprints outside in the heat with a weighted jacket, or your pads.
Get into pilates
Learn to juggle while reading a book, seriously.

Stay off the video games.

sure just keep what your doing keep weight training keep running so maybe go for a jog on a treadmill, bicycle. Do push ups exercise your calf muscles. And remember also being healthy and having enough exercise everyday can help with your training too that means that at the age of 14 you should also eat smart don’t eat as much junk. having a healthy life style can also make you more fit for hockey. i taught my son proper nutrition he has become a great hockey player he is 13 and he can stay on the ice longer when he needs to be doubled shifted. you can also try different sports and use those skills you learned in those sports in hockey for example with kicking skills in hockey you can use your skates to kick the puck up to your skates and then shoot when you fall out of position is when you should try to use the kick up to stick to shoot. that skills most russians have when playing hockey i remember Valery Kharlamov did that against Canada and almost scored. For balance you can do this old soviet drill. you put on your skates and stand on one leg when your skates are on then hop this takes a lot of practice so try little hops first and this is little dangerous to cause you can get a twisted ankle if not careful but in the end you would be able to skate like a Kharlamov or a maltsev and all those fantastic players. Also go to your public library and get the book by Lloyd Percival it shows you how to practicse and probably have some drills you can do to inprove your game.

Balance and Stability exercises, what are some exercises that i can do to be more balanced & stable physically?

i workout in the mornings and at night mostly everyday…i try to keep each area of my body trained. but i find sometimes even as i am just walking i feel kind of unstable for example: easy to be knocked off balance and fall…perhaps i need to workout my core more? maybe my lower back? ive found this new lack of balance or stability pretty frustrating at times

Push-ups.

Filed Under: Q&A

what are some stretches i can do to do a scorpian and to stretch out my back?

back stretches

what are some stretches i can do to do a scorpian and to stretch out my back?

im a dancer and i’ve been stretching everyday and i want to know any stretches that can help with back flexibility and learning how to do a scorpian. andy suggestions?

Bridge with legs extended and together no bent knees. When you’re in your splits push back with your upper body try touching your toes.

Some back stretches for a sore back?

I had tumbling and now my back hurts a lot. I also have a cold so like every bone in my body hurts What are some stretches, and possitions that could help me with all my back, and bone pain, and no it isn’t something I need to see the doctor, its just over worked, and sore.

hope this helps:
http://orthopedics.about.com/od/rehabexercises/tp/backstretchandexercise.htm

You might look here: http://www.backcare101.com/back-pain-practice1
Just browse through the “practice” link in each chapter. The exercsies also include video to make sure you are doing them correctly. Hope this helps. Good Luck.

Can someone give stretches for me to get flexible like back, leg stretches and how to do the splits?

I need stretches please help me. I wanna get flexible and be a gymnast.

Im not sure if this will help your question entirely, but if you stretch every night. Four times on the right leg splits for 30 seconds each. and Four times on the left leg splits for 30 seconds each. You will be able to go all the way down in the splits REALLY fast. Trust Me, my dance coach and CheerLeading teamates have told me to do this. Just remember to do them every night. Its worth it. Good Luck(:

the most important part is too stretch every day! it gets easier as time goes on. to stretch your splits, you can slide into them (hold for 30 seconds). stay in your split & lean forward, trying to get your hands past your front ankle(hold for 30 seconds). stay in your split & throw back your neck, lean your whole body toward your back leg, with your chin to the ceiling (hold for 30 seconds). stay in your split & lift your arms above your head (hold for 30 seconds). then switch legs & repeat! also, you can do your splits with your front leg elevated up on a mat or cushion. good luck, hope this helps (:

isometric rotator cuff strengthening

A mass is attached to a horizontal spring and bobs back and forth between maximum stretches of the spring of x?

A mass is attached to a horizontal spring and bobs back and forth between maximum stretches of the spring of x=+A andx=-A. Where is the mass located when it’s kinetic energy is maximum?

lower back strengthening exercises for women

When x = 0

dx / dt = maximum and therefore KE is maximum.

Filed Under: Q&A

How do you strengthen your rotator cuff?

What excercises should you do to strengthen it.

http://www.bodyresults.com/E2RotatorCuff.asp

http://en.wikipedia.org/wiki/Rotator_cuff

http://www.orthop.washington.edu/uw/unstableshoulder/tabID__3376/ItemID__240/PageID__511/Articles/Default.aspx

strengthen lower back pain

rotator cuff injury or..??

When I try to do a lateral raises,dips, a full arm-circle etc, my right shoulder cracks like a knuckle and there’s a very tiny pain..I don’t do bench presses..
It’s been coming and going for a week now..
do I have chronic rotator cuff injury/tear or is it tendonitis or something totally else?
if possible,how can I treat this without going to doctor or taking medication?
is there some kind of exercises that I can do myself?
I researched online and there are a bunch of rotator cuff strengthening exercises.Should/can I start doing them now?
Thank you very much in advance.Thanks for reading.

back strengthening exercises for scoliosis

Rather than guessing about this issue, you should go see a sport’s medicine type doctor. The Whitaker Wellness Clinic is now doing prolotherapy and the cost is very nominal. The cost for an x-ray and analysis is about $ 125. The treatments if you qualify for the therapy is only a few hundred dollars. They are getting great success from this type of therapy and saving people big bucks as opposed to the alternatives of surgery, etc.

It’s a simple procedure and it uses the body’s own healing mechanisms and has proven to be very effective in helping sports heroes that cannot afford to have down time as their livelihood depends on their physical well being.

If you do exercises without knowing the truth about what is going on with that arm, you may do some additional damage.

good luck to you

If you really don’t wish to see a doctor at this point there are a few things you can do.
First of all you can ice the area.(no more than 20 minutes at a time)
Along with this you can take an over the counter anti- inflammatory such as Alleve or Advil.
I have had shoulder injuries in the past and they can be easily aggravated. At this point, I would play it safe and stay away from your weights completely and I would also wait a bit on the rotator cuff excercies. Give the shoulder a chance to calm down a bit. As for whether you have a rotator cuff injury or tendonitis, it would be hard to tell without an exam.
You can also alternate the ice packs with heat.
Again, no exersise until you have seen a physician or sports medicine doctor. Take the anti-inflam; as long as you’re not allergic it should aid in the healing.

Filed Under: Q&A

What are some certain exercises I can do to lose flab?

lower back exercises for men

What are some certain exercises I can do to lose flab?

Ok here is a description of each of my body parts that I want to lose some flab with. I know I’m not fat, or even overweight, but I would like to know CERTAIN EXERCISES that I can do for each problem.

Arms: They are flabby! But I do not want muscle. I just want them toned, and thinner.

Stomach: A little towards the bottom I have some flab. I would like it flattened a little bit.

Legs: This is my worst area. My thighs are really big. Again, i don’t want muscle because I am a girl. I want them just toned and thinner. Also my lower legs have excess fat on the back of them.

So as I said, I am a girl. I don’t want to be a muscle man. I don’t want abs. I just want to look thinner and “toned” Also, I’m asking for certain exercises. Not like “run, lift weights, etc” I enjoy things like yoga, dancing, running, machines. Also I’d enjoy you telling me how long? Like 10 minutes, an hour? Everyday? Every other?
Which foods are the best? What fast food is okay for you? What should I stay away from? Let me know!

I am 5’3 and I weigh 115 pounds. I know I am not overweight! I just have flab issues! Hahaha, I’m not proportional!! [:

If you have difficulties with weight do what I did - try acai berry. If you really want to lose weight its superfood qualities help lots - however those same qualities also help those who are trying to bulk up. Magic! There's a free trial happening at the moment at http://cupids.newslimmingdiet.info , why not try it, how worse could it make things?

Okay girl, here's watcha do.

Arms: Push ups, if you can't do regular ones do girl ones!
Legs: Squats, leg lifters, jogging, treadmill, biking. They all tone em up.
Stomach: Sit ups, crunches, dancing that involves some torso twisting.

Yoga is great for flab removal.

Try working out three times a week for atleast a half hour. That should make a difference. Good luck!!

ok here's the real cure for this. all you have to do is eat small portions everyday. like dont eat a full meal, just a little bit. the cells in the body will be like "oh i'm not hungry anymore" and will burn fat off. if you starve yourself and THEN eat, then the fat cells will hang onto fat. also another thing, running tends to make legs bulkier, so dont run too much. maybe speedwalking?

well first off. everyone has muscle, and you wont be able to loose weight without getting more muscle, plus part of the toned look even with out abs or difined muscle is coming from the muscle itself.

first off i would stay away from ALL FAST FOOD. no fast food is good for you, the less the better, not saying you can never eat it, but instead of mcdonalds go for a subway. you have muscle even if you dont want it, thats what allows you to do anything. since you say you like yoga might i suggest hot yoga? its an amazing workout, but make sure you know how to prepare for it. if you have a YMCA or family center near your house, go to it and ask about it, and find out how to prepare and what to do before a hot yoga session. in a hot yoga session you burn 1000 calories so find out about the health risks before hand.
also if you can afford it, a fitness coach even for a week session only can help planning out what you should eat and how to work out. go to your local gym and find out the options for trainers.

try using a leg press at a gym. make sure you know how to use it, you can take courses at your local gym and learn how to work/use equipment, try to just go there at least once a week, and also go for daily runs, keep yourself feeling good and you will look good.
What to eat:
1. DRINK LOTS OF WATER!!!
2. READ FOOD LABELS ( and understand what they mean and whats bad)
-stay away from sodium!!!!
3. stay on the outside of the groceries stores, the outside isles are filled with fresh food and the inside isles are filled with processed food.

work out you should do:
1. situps- do about 30-50 a night ( i know its boring but WORTH IT!)
2. run, or even start a walking club with friends, i know its fun to socialize with friends while walking.
3. go to the gym/ find out about opportunities to workout in your neighbor hood (like charity runs)
4. Join a team sport or even a sports club (like swimming, dance, kick boxing, soccer, ect.)
- COMPETITION CAN BE FUN! AND HEALTHY FOR YOU!

hope this helps. =]

Here is a excellent video that explain everything on the subject of of that issue you now wrote of.
Click on the link and when you get to the article, search for another link that will take headed for the exact short video.

the quick video is extremely educational and also will provide you all the answer’s you need.

http://www.squidoo.com/how-to-make-6-pack-abs

What is your favorite part of the body to develop?

This isn’t a true serious question since it is important to train the entire body.

But I thought it would be interesting to see what part of the body people like to train most and for what purpose or reason. Maybe you just enjoy it more.

It can be any specific part (forearm, shoulders, calves) or area (lower body, entire arms, upper body). You get the idea.

My favorite: Forearms, entire lower body, and spine.

Forearm: It is pretty cool feeling when your making your hands and lower arm stronger by seeing the results in grabs and even strikes, also the type of exercises I do are the most fun to me. (Block tossing, Iron man grippers, sand blasting, tennis balls)

Lower body: This is literally our delivary system in many ways, without strong legs a lot of the things we do falls apart. Over time with good practice and training it is an awsome feeling when you realize how much easier your moving and it shows in terms of speed, power, and even stability.

Spine: This most likely includes the entire area of back muscles but I just recently started doing bridge exercises specificly for my spine. I have to tell you. When I walk away from every workout, my back has never felt greater, especially along my spine and lower back.

i mostly train my arms admittedly i know i should not favor my upper body so but it still happens

which is sorta odd since i still get most of my power from my legs and hips

my shins..

Simple for me.

Lower body, shoulders and hands.

Here’s why: Judo.

You are correct sir. Balance, force and momentum definitely come from the lower half of your body. That is a huge part of Judo. I can’t throw someone if I’m not balanced. I completely understand the feeling you get after working your favorite parts. For me, I love practicing a throw that makes me squat to perform it. I’ll practice 100 of Ippon Seoi Nage in a row and when I’m sweating and feeling the burn all up and down my legs, it feels amazing.

For my shoulders, I work those cuz grappling is another part of Judo. Pinning someone and feeling the stability in my shoulders is beneficial because I know I have a solid base.

And I love to strengthen my hands simply for grip and throwing abilities. This also includes the forearms somewhat.

Wrapping my gi jacket on a bar and using that to do pull ups is prety good. For me, I prefer to squeeze a raquet ball as which I feel has better resistence. Also, filling an old t-shirt with wet sand and digging my fingers in it to pick it up is amazing for my hands, fingers and forearms all at once.

As you said, it is very important to focus on everything, but tailoring certain parts of your body does feel quite amazing epescically when you FEEL results.

i favour my lower body more, even though i don’t even do a striking martial art (jujitsu)
i guess its cause frankly my legs are stronger than my arms

leg strengthening exercises repetitions

Endocrinologist – Low Testosterone in Young Men?

OK…I’m a little concerned over a doctor’s report for a loved one of mine. Any insight from those with medical backgrounds would be appreciated…

A family member – mid 20s male – has had a variety of (mostly minor) medical problems over the last 3 years…Many of these have seemingly stemmed from an auto accident in which several bones were broken, screws put in various places, etc. (several surgeries)…Following all of this he has led a normal life, exhibits no physical disabilities, and is a part-time college student…Examples of “minor problems” would be minor back pain, leading to lack of exercise/weight problem, insomnia, anxiety, and yet other every day things I can’t recall right now…To clarify “weight problem” he is in the 260 range, but is somewhere around 6’3 and stocky (so while the BMI might be high, its certainly not as bad as it sounds on paper if you were to see him.) Anyway, considering the circumstances/preceeding events none of this is too terribly alarming or shocking, somewhat logical, and certainly manageable.

However a recent blood test for something unrelated revealed (and I hope I’m saying this right since I’m hearing it 3rd hand) a testerone count of roughly 100, whereas 400 is average for someone of that age group…His count has persistently went down over the last few years and was initially treated with various hormone/testerone treatments, shots, etc. which remedied the problem in the short term…However this recent count was so low, and the decline was so sharp, and the issue had persisted for so long that the doctor referred him to an Endocrinologist.

The GP didn’t provide much explanation other than he had no idea what was causing this, although he couldn’t recall seeing such a low count for someone that age…What could this be ? Naturally our hope is obviously its not tumor related or anything like that. Please advise.

Look, my father is a surgeon. His biggest thing about patients/relatives not withstanding, is worrying about something that hasn’t even been properly evaluated yet.

Give yourself a break and wait to the Endocrinologist to do his workup and give you his opinion. I suspect that the auto accident and subsequent problems are the primary reason.

And remember, by way of this comment I’m holding your hand for you while you go through this. Laura.

Don’t worry. See a endocrinologist asap. He will b cure.

stretches to strengthen lower back

pool/hot tub for theraputic reasons?

ik a man in georgia who got his insurance to cover alot of the cost to put in an in-ground pool…due to back problems. Also kno someone who had a hot tub installed and most that cost was covered also by his insurance but his reason was for his knees. I have dissinigrating discs in my back(sry for the bad spelling) and buldging discs in my lower back. I also have JRA (juvenille rheumatoid arthritis). I do exercises with little to no relief with either of these problems and the medications do not work. If anyone knows how to get insurance company to do this i would b extremely grateful! any websites would help also. Please and thank you so much!

Dang sounds like you body is going down the tubes like mine is LOL.

Get your doctor to issue you a prescription for a hottub. You then turn the script into your insurance company. They may balk at it but, if the doctor says you need it, they shouldn’t be able to contest it successfully.

Hmm when’s the hottub party? LOL

GOODLUCK!!! im having trouble getting them to cover my epidurals and physical therapy if you can get them to cover that than i want to know who you know.

back strengthening exercises handout

Filed Under: Q&A Tagged With: back exercises for men, lower back exercises for men