Let’s face it, working out with low back pain or after a lower back injury is almost impossible. With your lumbar spine located so close to your center of gravity, virtually every exercise you do will travel through or have an impact on your low back. This makes training and lifting weights either painful or simply nonproductive, unless you start training your back right.
In this video, I show you the most important concept you must adopt if you want to not only overcome your lower back injury but start working out like you did before getting hurt. In order to lift heavy weights again (and it is possible) you need to be sure that you are taking a two step approach to your back rehab and training.
First, you must make sure to work long and hard on improving the stamina of your lower back muscles. The most effective way to do this is to concentrate on including variations of the classic hyperextension exercise that I show you. Of course, the name is incorrect, as you don’t need to actually hyperextend but rather extend your back from a flexed position to recreate the normal lumber curvature.
From here, you have to work on asymmetrically loading your back while in extension. You can do this by holding a dumbbell in one hand and trying not to let it rotate your body in that direction. Durations of 1-2 minutes should be the goal here as you work to gradually increase the stamina of the muscles in your lower back.
Low back pain is common in almost everyone that lifts at some point. How quickly you bounce back from it and how often it recurs are critical. If you have to have surgery because of it, or even metal implantation for stabilization then you cannot afford to overlook the importance of the sequencing that I’m covering for you here.
After you build up your low back muscle endurance in a single workout then you need to start increasing the frequency each week that you train your lower back. Aim for up to 4-5 times per week for a very stabile back.
Finally, when you have enough stability in your back it’s time to focus on building up your lower back strength to prevent low back pain from returning. It’s critical that you take baby steps as you work back to your previous lifting weights. Convince your back that you are in command of every weight you lift and then (and only then) will your back give you the permission to do so.
For a complete workout program that helps you get not only a strong lower back but builds core strength from the ground up and the inside out, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. Train like an athlete and look like an athlete.
For more videos on how to workout with injuries and exercises for low back pain, be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24
A Easy But Effective Program To Lose Fat After 40, 50 ,60
Motivation is a key factor in determining the success of any fitness regime. It is vital to delineate your objectives and generate enthusiasm about achieving them. An essential component in staying motivated is to make exercising fun. Make it rewarding to you. Now you can set out on the road to success with these great ideas.
Workouts are not just about losing weight, they are about having fun. Try adding music to your workout to liven things up and make it that much more enjoyable. Your favorite tunes can be powerful motivational assistants that help you power through your exercise. Music just seems to make people want to move, and it is ideal to make exercise enjoyable and interesting. When you exercise along to music, it is easy to forget that you are trying to burn calories. It feels so good and your mind does not dwell on negatives.
Bring some friends with you to work out. Instead of dreading a workout, having someone to exercise with can make the time sociable and fun! By having someone to chat with, your workout seems to fly by. Working out with your friends will help you focus on fellowship and conversation instead of any tiredness you may feel. Working out with friends can be more fun than you think.
Workout video games are a new and exciting way to get in shape. The good thing about this method of working out is that you are focusing on the fun aspects of the game, rather than the grueling workout. If you’re more focused on the game than your body, you may be able to exercise for longer than ever before.
When buying great workout clothing, it should make you feel like an athlete and happy. Putting on your workout clothes can get you in the proper mindset and help focus you on your exercise goals. Workout clothing can be pricey, but the diversity of styles has increased dramatically in the last few years, making it easy to find apparel that increases your comfort and satisfaction during a workout.
Stay away from repetition in your exercise routine. Switch it up as much as possible. If you want to be productive, you must avoid being bored. There is a chance that without proper incentive to keep trying, you might even abandon your goals. Changing a workout routine around regularly is a good idea to keep things fresh. This is essential if you want to stay motivated. When you stop an exercise routine, you run the risk of undoing all of the positive changes you have made up to that point.
One way to stay motivated with your exercise routine is to treat yourself to fun rewards each time you hit a fitness goal. Be sure to reward yourself with something that is significant to you. It doesn’t have to be grand, but it should be something you actually want. Make the things you earn easy to get and something that makes you happy. Enhancing your motivation to improve your fitness is the goal of the treat.
Your workout should not be something you dread. If you can make it fun, you will be excited to do it. Follow these steps to make your exercise routine exciting.