18

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 activities for your back and legs. For example - no bench exercises - do a lot of reps of bur-pees, dead-lifts, upper push ups with lightweight dumbbells, and pull ...


8

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 Insufficient sleep: your nervous system is impacted when you are in a sleep deprived state, and I've had most of the neck spasm issues when in this state Bad hydration: ...


7

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 through fixing muscular imbalances, using a mixture of self myofascial release and targeted resistance work on the weak areas. Release tension in pec major/minor, ...


6

Don't Sit All Day Sitting hunched over a desk or laptop all day is not good for you. At a minimum, take regular breaks throughout the day: walk around the building, get some water, stretch your arms, roll out your neck and ankles, do a few lunges, sit in a third world squat for thirty seconds: Configure a standing desk, but don't stand all day either: ...


6

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, restrictions in the soft tissues (muscle and fascia), protective muscle spasms, disc degeneration and/or prolapse, and osteoporosis (weakening or thinning of ...


6

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 the legs tilts the hip and pulls the lower back upwards. The main leg lifting muscle is the psoas major, which connects your thigh bone directly to your spine. ...


6

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 should actually help you with learning, so don't even get the idea that you have to add the "lost time" at the end. Depending on your current fitness level a ...


6

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 a light load is a large fraction of your strength and therefore can't last long, whereas if your max deadlift is 120kg then maintaining proper posture against ...


6

‘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 actually is, and why (or sometimes even if) it is important. In most of the academic literature, the core is understood to be comprised of three muscle groups: ...


5

You mention that you do push ups, but do you do any pull-ups or inverse rows? Typically, it's not uncommon to have Delayed Onset Muscle Soreness (DOMS) due to changing the intensity (weight) or volume (sets * reps). At first glance it sounded like this may be your problem. The DOMS can be quite intense and last for a few days if you really worked things ...


5

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 checking in your posture to prevent future problems such as chronic back pains. Exercise increases blood flow and boosts muscle activity , hence alleviating pain. You ...


5

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 from something by your hands), letting the weight of your lower body to stretch the space between the lumbar discs in your lower spine. Rotate and wiggle a bit....


5

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 hour or so to do some dynamic stretching or moving in general. For example in my case, I take a quick walk arround, a little stretching especially for my back, ...


5

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 cause any problems, with a prevalence of approximately 70% of individuals younger than 50 years of age to >90% of individuals older than 50 years of age.(1) This ...


5

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, so you can have either scapular retraction or protraction occurring in any combination with thoracic flexion or extension. The Stronglifts description of the ...


4

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 possible to strain or tear it. Keep good posture, eyes forward and head straight. Stabilize or don't use your neck while moving the weight.


4

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 think of your core as layers rather than sections. The core and low back muscles work together. The transverse abdominis (TrA) is the first muscle that fires ...


4

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 other exercises are necessary for those purposes. Unilateral exercises, rotational exercises, non-sagittal-plane movements, and just more movement variety in ...


3

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 squatting, deadlifting, etc, and see if you are maintaining extension or going into flexion. My experience is this is why low back pain persists. Also, word to the ...


3

I have had the same sorts of issue with my back some time ago. I really don't know what is wrong with your back, and can thus only speak from my own experience. I have used an exercise ball at work for some years and it has helped a lot. I also have a height-adjustable desk and stand up approximately 50% of the day - I do not have a regular office chair any ...


3

You're probably not maintaining a neutral spine as you attempt to perform your crunches. Be mindful of what you're doing with your head and upper back/cervical spine as you execute the movement. Filming yourself while you perform this exercise (from the side would probably be most beneficial) and looking at your spinal flexion will help you determine whether ...


3

I have had back issues my whole life - mainly lower back. When I was lifting heavy, squats and deadlifts threw me fits. You getting close to about double your weight. This is where it gets a bit tricky for some. What surprises me is that you are not having the same back issues squatting. I think you need to take a step back here and think long-term ...


3

When "software engineer" and "upper trapecius contractures" are written side to side, they powerfully ring a bell. This is quite common. Many hours seated, hunched, with no attention to your body because your mind is debugging subroutines... Cycling won't probably help (your legs may be moving, but you are seated and hunched over the bicycle...) but ...


3

Build up to full pullups with a slow progression, allowing not only the muscles but the supporting tissues to grow together. That probably means you don't start with full pullups right off the bat. Here is one sample progression from Convict Conditioning, along with standards for progressing to the next level. The specific exercise are described in the book,...


3

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 your elbows tucked as close to your body as possible while doing a press up. Think of pushing through your armpit as you push up, making sure your elbows don't ...


3

The latissimus dorsi extends the shoulder joint - meaning it brings the elbows from overhead to near the body. When you're deadlifting, the lats work really hard because you need to keep the bar close to your body. If your form is correct, the lats will be hit hard. If the pain you felt was muscle burn and not anything related to injury, that's ok. But, ...


3

Try standing. Seriously. Ask your supervisor for an adjustable desk or for a tall desk and an adjustable chair, or rig a setup of your own. I work standing for at least an hour a day by putting my laptop on a bookcase. I also try to do non-computer work (e.g., reading papers, conference calls, etc.) standing up. I sit quite a bit as well, and often ...


3

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. Since you've identified the bumps as the PSISs, and you reproduce your pain by rotating your foot (actually the hip into internal or medial rotation), look at the ...


3

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, agile, and increase your strength and flexibility. Pull up (fingers pointed away from your body): Chin up (fingers pointed towards from your body): Push up: ...


3

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 family has pictures of me stretching out and dying in lines at DisneyWorld because I wasn't able to workout on vacation. Why do you feel better? Blood flow and ...


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