18 votes
Accepted

Helping ease my back pain when I'm studying 13 hours everyday, even weekends

I am a programmer myself and often spend about 10-13 hours a day in a chair and had similar problems. My solution - a full body 20 minute workout everyday, with emphasis on more 'active' physical ...
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8 votes

Recurring muscle pull in Upper-back/Neck when doing overhead press/bench press - form advice

There can be many reasons for muscle spasms/pulls in the neck area, including (in no particular order): Insufficient food: the muscles lack the glycogen stores required and overcompensate ...
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7 votes

Recurring muscle pull in Upper-back/Neck when doing overhead press/bench press - form advice

This has happened to me a lot over the years. I found it was caused by tightness of the levator scapulae and middle and upper trapezius and a weak lower trapezius and serratus. All largely sorted ...
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  • 71
7 votes
Accepted

Lower back pain when performing lying leg raise

If you feel sharp pain in the lower back, then you need to adjust the exercise. The reason why lying leg raises are often painful, is that the lower back gets pinched and compressed as the weight of ...
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  • 1,959
6 votes

How to avoid back pain when you are older?

It is smart to look at fitness when you are young with an eye on preventing problems as you age. Back pain can have multiple causes. Some of the causes stem from degenerative changes of the joints,...
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6 votes

Helping ease my back pain when I'm studying 13 hours everyday, even weekends

First you need to realise that sitting all the time is not just bad for your back, but also bad for your learning. Break the learning into chunks of about 20min. Use the breaks for exercise. This ...
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6 votes
Accepted

How does the founder exercise work?

I deadlift a heavy set once a week. This does not seem to be helping [my posture and back discomfort]. And why should it? Because if your max deadlift is 60kg then maintaining proper posture against ...
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6 votes
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Are the basic barbell lifts not enough for the "core"?

‘The core’ is one of the most ambiguously used, misused, and poorly understood terms in physical fitness. Much of the trouble with this discussion originates from our distinct ideas of what the core ...
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  • 5,666
5 votes
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Mechanism and recovery of lower back pain?

Your Lower back Pain seems to emerge from you studying too much, which means that you don't have a correct posture or proper seat with support. Although you can alleviate the pain, i recommend ...
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5 votes

Helping ease my back pain when I'm studying 13 hours everyday, even weekends

Yoga's cat pose is perfect for this. 2 minutes of it before going to sleep. And then 2 minutes of extended cat's pose with stretching opposing arm and leg. Another exercise is pull-ups (or just hang ...
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5 votes

Helping ease my back pain when I'm studying 13 hours everyday, even weekends

I'm a web developer, and I have to work for more than 10 hours a day. So in my opinion the best thing to do for any desk job or long periods of studying is taking small breaks, like 5 minutes every 1 ...
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  • 151
5 votes

What kind of anaerobic exercises should one avoid during lower back pain?

Firstly, imaging, such as x-rays and MRIs, to determine the cause of lower back pain is problematic because asymptomatic people tend to have all kinds of spinal degenerations which don't actually ...
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5 votes
Accepted

Why isn't a problem to arch the upper/middle back in many exercises?

Shoulder blade retraction is not the same thing as either upper back rounding/thoracic flexion or bridging/lumbar and thoracic extension. The shoulder blades move independently of the thoracic spine, ...
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4 votes

Recurring muscle pull in Upper-back/Neck when doing overhead press/bench press - form advice

Their answers hold weight... I've noticed the pull or tear when the weight was a little heavy or a lot heavy. Also every time you actually move your head forward or look down to do the weight, it's ...
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  • 41
4 votes
Accepted

Lower abs not hurting

Your focus isn’t to train the upper / mid / lower abs -- crunches only target the rectus abdominis. In addition, crunches places unnecessary strain on your back, which would explain the LBP. Try to ...
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  • 2,775
4 votes

Are the basic barbell lifts not enough for the "core"?

Basic barbell lifts train bilateral strength for the core sufficiently for most athletics. They do not maximize all athletic qualities in the trunk, nor do they resolve all problems in the trunk, so ...
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3 votes
Accepted

What kind of exercises can I do to strengthen my back?

Only A Few Recommended BodyWeight Exercises Pullup and Chinup: Seriously, this should be an exercise in everyone's arsenal. These exercises guaranteed to build your upper body, make you stronger, ...
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3 votes
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Back pain and stiffness if not working out regularly

I hurt my back in a football injury in 8th grade. Speared right in the middle of lower back. Was out a few days and have now had the exact same problem that you have for the past 20 years. My ...
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  • 2,273
3 votes

Dull pain/soreness in upper back muscles behind right shoulder bone after pushups

It may be a little late now, but I think the pain is in your rotator cuff, which can lead to injuries. I had the same pain, exactly as you mentioned but an easy fix will prevent/stop this pain. Keep ...
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  • 31
3 votes

What lower back muscle or tendon is located near the inside of the iliac crest and helps rotate the femur?

You would probably benefit from having a physical therapist's or chiropractic evaluation. If you prefer to try to figure it out on your own search the site for piriformis for more information. ...
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3 votes

StrongLift 5x5 and lower back pain

Lower back pain is commonly caused by improper form. Squats, DL's, and rows will do this to you if you allow your lumbar to go into flexion during any parts of the lifts. Film yourself when ...
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  • 117
3 votes

Is planking with a weightlifting belt beneficial?

The purpose of a weightlifting belt is to boost the effect of a valsalva maneuver in increasing intrathoracic pressure during heavy lifts, where that pressure is used to keep the torso rigid. You take ...
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3 votes

Helping ease my back pain when I'm studying 13 hours everyday, even weekends

This article from Business Insider talks about a study that concluded that 52 minutes of work followed by a 17 minute break was the work cadence that the participants' best employees used. You can ...
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  • 131
3 votes

Exercises for an overweight person to decrease weight who is also suffering from back ache due to long sitting hours

First things first (and I cannot stress this enough) is you need to get your back pain evaluated - there can be many different causes for it and if there is an underlying medical issue you risk ...
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3 votes
Accepted

Is this yoga rod/pilates stick exercise helpfull to get better posture?

It depends on what the problem is. Usually, I believe that there are 2 things you need to address for any postural issues/imbalances. Stretching the shortened muscle and strengthening the antagonist. ...
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  • 524
2 votes

How to reduce stiff back when waking up?

I have had this problem for years and years, as well. I tried to strengthen my back muscles, to strecth them on a daily basis, swimming, doing yoga... And although all these techniques made me feel ...
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  • 21
2 votes

Recurring muscle pull in Upper-back/Neck when doing overhead press/bench press - form advice

I"ve had this exact problem for 2.5 years and I think i finally found the answer.. It's because we push our neck against the bench or seat when we press. Try not doing this for a bit and see if it ...
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2 votes

chronic lower back pain treatment?

Drop the weight on your squats and learn how to breath properly. Before each rep take a sharp breath of air pushing your stomach out, not in and hold it, contract and tighten your abdominals. Hold ...
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  • 149
2 votes
Accepted

Cat -Cow Stretch

This exercise is commonly utilized in yoga practice. Your body alignment, breathing, and head movement are all important. Make sure to begin with your shoulders stacked directly above your wrists, and ...
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  • 236
2 votes
Accepted

Fitness equipment for back muscles

Yes, the exercise is commonly referred to as a "back raise", and is done on a pretty rudimentary piece of equipment. Here are some you can buy on eBay: http://www.ebay.com/bhp/back-extension-bench ...
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  • 17.3k

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