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 ...
JaktensTid's user avatar
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 ...
BKE's user avatar
  • 1,997
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 ...
Jens Schauder's user avatar
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 ...
Dave Liepmann's user avatar
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 ...
POD's user avatar
  • 6,171
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 ...
Peter M. - stands for Monica's user avatar
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 ...
Dwix's user avatar
  • 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 ...
David Scarlett's user avatar
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, ...
David Scarlett's user avatar
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 ...
Mike-DHSc's user avatar
  • 2,817
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 ...
William's user avatar
  • 41
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 ...
Dave Liepmann's user avatar
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. ...
Jun's user avatar
  • 542
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 ...
David Scarlett's user avatar
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 ...
bvoyelr's user avatar
  • 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 ...
motosubatsu's user avatar
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 ...
David Scarlett's user avatar
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 ...
Ethan's user avatar
  • 1,156
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 ...
Alec's user avatar
  • 18k
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 ...
John Pietrar's user avatar
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 ...
Mike-DHSc's user avatar
  • 2,817
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 ...
Mike-DHSc's user avatar
  • 2,817
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 ...
user24332's user avatar
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 ...
Mike-DHSc's user avatar
  • 2,817
2 votes
Accepted

Hex Bar Deadlift: Should my upper back be sore?

Yes, upper back soreness from any deadlift is perfectly normal. Keep in mind, the weight is hinged on your shoulders. That's where it is attached to your torso. When you bend forward, you have to ...
Alec's user avatar
  • 18k
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 ...
N.Briton's user avatar
  • 261
2 votes

Deadlift/squat: should I spread or pinch together the shoulder blades? What can happen if I got it wrong?

You wrote about x-rays, so I assume that you are in contact with doctor. So I'll skip that part. For squats, and deadlifts - general rule is that you need to move shoulders back, with shoulder blades ...
Michał Zaborowski's user avatar
2 votes

Excercise to avoid Back Pain after crunches

I'd highly recommend rethinking your core training. Sit-ups cause dangerously high compression and shearing forces to your spine about 730 pounds (3300 N) which well exceed safe levels established by ...
Mike-DHSc's user avatar
  • 2,817
2 votes

What are some exercises which are effective yet easy on the articulations

You are spot on, George. The fitness industry pushes people in two directions: Either it is "stuff you'd recommend to a 60 yo obese person", or it is the hardcore boot camp class that wears down your ...
Chris 's user avatar
  • 1,358
2 votes

Why lower back pain during Straight Leg Raises

It's helpful to take a look at the anatomy of your psoas major muscle, which will be heavily recruited during straight leg raises. You can see that it attaches to the lumbar vertebrae, the result ...
John M's user avatar
  • 621

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