Many a times, most people are focused on finding out the things to do when they have back pains but just a handful actually set their minds on what NOT to do in order to avoid having these pains. Back pains may arise from many uncontrollable reasons some of which are heredity, aging and pregnancy. Nonetheless, there is still a whole bunch out there that actually bring it upon themselves. It may not have occurred to you but there are few things you need to take note of that can make you a candidate of these pains and avoiding them would not only exempt you from back pains but would actually make you live longer.

1. Smoking

If the “SMOKING KILLS” sign on your cigarette packet doesn’t discourage you from smoking, then you should probably get ready to live a shorter life with a spinal disorder.

WHY?

Cells need nutrients coming from the blood to survive, but the presence of nicotine reduces the flow of blood and therefore cuts down the supply of nutrients to some parts of the body­­, including the discs in the spine­­, eventually causing the cells to weaken, degenerate and die. Smoking also slows down the entire healing process and so it takes longer for people to heal  from back pains. It is addictive and pleasurable yet kills you slowly, we know it is not so easy to stop, but that doesn’t mean it’s impossible.

2. Weight Gain

More stress is put on you spinal column when your weight is increased especially if your muscles are not well equipped to handle the increase. These extra pounds drag your body down and increases the pressure on your back muscles causing them to ache as time goes on. Furthermore, the stress these additional weights put on your joints can cause you to balance in awkward postures, that can result in extra tensions and demands to the back muscles, which in turn inevitably increases your risks of having a spinal disorder. Watch your weight and be sure to avoid an aching back.

3. Job Descriptions

It is true that unemployment has taken its toll on society, leading many people into manual labor (which involves lifting heavy materials) to earn a day’s meal. But these tedious works also have their effects one of which is back pain. However, it is also important to note that modern day “skillful” jobs that entail you standing and sitting for hours unending do also play a role in aching backs.Whichever the case, you would need to stay healthy in order to really enjoy the fruit of your labor.

4. Lack Of Exercises

Lack of physical fitness increases the possibilities of having aching backs given the fact that your body is not well equiped to handle most strains (bending, lifting) and unexpected occurrences (falling). More so, it is important to note that inadequate form of exercising can actually lead to back pain, especially not stretching out your muscles after each training. However, the more you train well, the more likely you are not to experience spinal disorders.

Conclusion

It’s painful and extremely uncomfortable, but back pains can actually be prevented. Lay down your lighters, eat healthy, watch your daily posture and make sure you equip your body and muscles to be exempted.

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Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Lower back pain is a very common among adults. Causes of this pain can vary from the posture we put up at work, to the way we carry our hand backs bags daily (ladies), to our posture in bed.
Most low back pain can get better if you stay active, avoid positions and activities that may increase or cause back pain, use ice, and take nonprescription pain relievers when you need them. When you no longer have acute pain, you may be ready for gentle strengthening exercises for your stomach, back, and legs, and perhaps for some stretching exercises. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent you from having another back injury, and reduce the risk of disability from back pain.

Here are 5 best moves you can do to keep your back healthy.

1. Bottom to heels stretch

First on our list is the bottom to heels stretch. This exercise stretches and mobilizes your spine.
It’s really such an easy procedure to follow.

• Kneel on all fours, with your knees under hips and hands under shoulders.
• Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lock your elbows.
• Slowly take your bottom backwards, maintaining the natural curve in the spine.
• Hold the stretch for one deep breath and return to the starting position.
• Repeat 8 to 10 times.

2. Knee rolls

Just like the previous, this exercise stretches and mobilizes the spine.
The procedure is as follows:

• Lie on your back.

Start position: Lie on your back. Place a small flat cushion or book under your head. Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.
Action: Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor. Hold the stretch for one deep breath and return to the starting position.
Repeat 8 to 10 times, alternating sides.
Tips:
• Only move as far as feels comfortable.
• Place a pillow between your knees for comfort.
• Place a small flat cushion or book under your head.
• Keep your knees bent and together. Keep your upper body relaxed and your chin gently tucked in.
• Roll your knees to one side, followed by your pelvis, keeping both shoulders on the floor.
• Hold the stretch for one deep breath and return to the starting position.
• Repeat 8 to 10 times, alternating sides.

3. Decompression breathing

Use this move to teach yourself how to breathe deeply and keep your spine long and strong at all times.

• Stand with your toes touching and your heels slightly apart.
• Shift weight into your heels, unlock your knees, and gently pull your heels toward each other.
• Stand tall, reach your arms overhead, and press your fingertips together.
• With your inhale, lift the ribcage away from the hips.
• On the exhale, tighten the core to support the “lengthened” spine. Repeat this breathing process until you feel tall and supported.

4. Bank Extensions

This exercise should be the easiest amongst the rest. It just requires a little effort to accomplish, but that doesn’t change the fact that it is very effective in alleviating back pains.
• Lie on your stomach, and prop yourself on your elbows, lengthening your spine. Keep your shoulders back and neck long.
• Keeping your neck long, arch your back up by pushing down on your hands.
• You should feel a gentle stretch in the stomach muscles as you arch backwards. Breathe and hold for 5 to 10 seconds. Return to the starting position.
• Repeat 8 to 10 times.

5. Pelvic Tilt

• Lie on your back. Place a small, flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart.
• Keep your upper body relaxed and your chin gently tucked in.
• Gently flatten your low back into the floor and contract your stomach muscles.
• Now tilt your pelvis towards your heels until you feel a gentle arch in your lower back, feeling your back muscles contracting and return to the starting position.
• Repeat 10 to 15 times, tilting your pelvis back and forth in a slow rocking motion.

CONCLUSION

Back pains can be really disturbing, and it sometimes gives us a hard time during working hours, causing you not to meet your target for the day. Medications alone might not really the best treatment for a back pain, especially in its chronic state. Even if you’re not currently suffering from back pains, it’s still important to add these exercising to your workout plans.

WhatsApp number: +971565830067 (Just send us code 4828 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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