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 ...
- 296
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
...
- 42.6k
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 ...
- 1,967
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 ...
- 71
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 ...
- 802
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 ...
- 24.9k
6
votes
Accepted
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 ...
- 6,161
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 ...
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 ...
- 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 ...
- 13.7k
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, ...
- 13.7k
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 ...
- 41
4
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 ...
- 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 ...
- 2,795
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 ...
- 24.9k
4
votes
Accepted
Is this yoga rod/pilates stick exercise helpful 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.
...
- 542
3
votes
Accepted
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 ...
- 2,209
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 ...
- 13.7k
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 ...
- 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 ...
- 200
3
votes
L5-S1 level sciatica -> attempt to squat, but cannot keep heels on the ground. Worth continuing to try?
Heels raising at the bottom of a squat indicates that you are unable to get into the bottom position without more forward knee travel than your ankle mobility allows. However, this does not indicate ...
- 13.7k
3
votes
Lower back-friendly abs exercises
Based on the source you added, the main negatives of sit ups are pressing the spine against the floor and the incorporation of the hit flexors. There are other bodyweight ab exercises that don't ...
- 845
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
...
- 17.9k
2
votes
Lower back pain when performing lying leg raise
Well I see nobody wants to answer this so I will give it a try:
1.No.It is not normal to feel back pain no matter what exercise you do.(And I experienced people saying they had the same pain you had ...
- 408
2
votes
Should maintaining neutral sitting posture be tiring for someone trying to fix anterior pelvic tilt?
Anterior Pelvic Tilt vs Innominate Torsion
How exactly was it determined you have an anterior pelvic tilt (symmetrically bilateral tilt) vs an innomate torsion (R) vs (L) asymmetrical tilt?
ASIS ...
- 2,795
2
votes
Do planks tighten up hip flexors? (Back pain when doing core exercises)
Just to clarify one concept, there is no hip extension while doing planks however don’t mistake joint movement with muscle tension (or a muscle contraction).
Yes, planks require an isometric ...
- 2,795
2
votes
Mid-back pain after front lever exercises
This is going to be a long one.
First of all I would like to know what kind of exercises you do to train for a front lever. The problem might be that you're taking steps that are too big to get where ...
- 4,151
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 ...
- 29
2
votes
Accepted
Back Pain after workout and Remedies
Back pain whether it's upper back pain or low back pain frequently is caused by weak abdominal muscles. Since your abs are the front anchor of your spine, if they are weak, then the other structures ...
- 2,795
2
votes
Deadlift/squat: should I spread or pinch together the shoulder blades? What can happen if I got it wrong?
Can't say anything about the twitching issue you're having, or what's causing it - that's something for a physiotherapist.
As far as pinching/spreading your shoulder blades goes - you should be ...
- 261
Only top scored, non community-wiki answers of a minimum length are eligible