Oh My Aching Back!......Re-Post....
Waiting to lose your weight,
Or Already Lost it?
Both sets of folks can have Back Pain.
I never had any until after I dropped my first 100 pounds.
My Physical Therapist explained that it was from
Adjusting to the New Body.
That, and in my case my Abdominal Muscles
Were missing in action and then out of their normal position.
Also, the “drooping” skin from the Abdomen
Causes an odd pull/strain on back muscles that have
Grown accustomed to the “Previous You.”
No matter what your present state,
Back pain is one of the most common work-related injuries for Men.
It is the second leading cause
Of missed workdays for Men after the Common Cold/Flu.
Guys with jobs that require lifting aren't the only ones at risk.
Working in front of a computer in the same position all day
Is also a major risk factor for developing back problems.
And statistically because of the typical Male tendency
To carry excess weight on our Stomachs rather than our asses,
Back-Strain is the common result, even for guys who are not Obese
But have just the “Beer Gut.”
There are many ways to prevent non-accidental back injuries,
Such as making sure your workstation is user-friendly,
Taking breaks to stretch and walk around,
And to strengthen your back muscles.
There are some specific exercises
You can do to relieve the aching.
Keep in mind, however, that the back is very sensitive
And that performing exercises incorrectly
Could have serious consequences.
I had mostly Lower Back Problems after my Surgery.
The following exercises concentrate on the lower back.
After all this is the most common site of pain.
This is the Top Ten List of stretch exercises for helping reduce back pain.
All 10 won’t help everyone.
But 4 or 5 done alternatively could be Most Beneficial.
These should be done on a firm but soft surface,
Such as a carpeted floor or Firm mattress.
And remember-
If an hurts, stop immediately.
These are from a handout from my Physical Therapist
That he showed me how to do first then I’ve kept them
Up at home since.
These are just Stretches.
There are others for strengthening back muscles
For Long Range improvement.
I’ll get around to typing those one day.
Here Goes-
1.)
“Spread eagle”
Lie on your back
With your arms stretched above your head, palms facing up.
Make sure not to bend your neck so you don't strain it
And pay attention to your lower back throughout the exercise.
Tilt your pelvis toward the sky and suck your gut in,
So the entire surface of your lower back is touching the floor.
Simultaneously reach above your head with your right hand
While you push down (into the "air" below your foot)
With your left leg. Hold the position for four seconds,
Then change sides (left hand up, right leg down).
Repeat three times on each side.
2.)
Pelvic lift
Lie on your back with your knees bent
And your feet flat on the floor.
Keep your legs together and cross your arms over your chest.
Tilt your pelvis up and push your lower back to the floor,
Then slowly lift your butt off the floor
As far as you can WITHOUT straining.
Maintain the position for five seconds,
Then lower your butt to the floor.
Repeat three to five times.
Remember to Breathe normally throughout.
3.)
Hip twist
Lie on your back with your arms stretched out
On either side of your body.
Bring your Right knee up toward you
So that your forms a 90º angle with your chest
And bend your knee so that your lower leg is parallel to the floor.
Keeping your shoulders stuck to the floor,
Slowly lower your knee to the left until it touches the floor.
Relax for five seconds, then slowly bring your leg back
To rest beside the other one. Repeat three times with each leg.
(This one works really well for me)
4.)
Knee to chest
Lie on your back and clasp your hands together
On the back of your thigh, right below the knee.
Keeping the opposite leg flat on the floor,
Pull your thigh toward your chest.
Maintain the position for 15 seconds, then switch legs.
Repeat three times with each leg.
5.)
“Cat and camel”
Get down on all fours and keep your neck straight
So that you are staring at the floor.
Slowly turn your face toward the ceiling
While allowing your lower back to "sag"
Comfortably into an arch; don't push or force it.
Next, arch your back in the opposite direction,
Contracting your abs and pushing your lower back
Toward the ceiling while lowering the top of your head
Toward the floor.
Make sure that all movement is initiated
And controlled by your lower back.
Repeat three times in each direction.
6.)
“Tail wag”
Get down on all fours and look down at the floor.
Keeping your shoulders still,
Slowly push your right hip as far as you can
Toward your right shoulder.
Then, slowly return to the starting position
And repeat the on the other side,
Pushing your left hip toward your right shoulder.
Like a dog wagging it’s tail in Slow Motion.
Repeat three times on each side.
7.)
Hip extension
Get down on all fours (yet again)
And keep your neck straight so that you are staring at the floor.
Simultaneously lower the top of your head toward the floor
While bringing your right knee in toward your head.
Then, tilt your face up toward the ceiling
And extend your leg out behind you
Until it is parallel to the floor.
Return to the starting position
And repeat with your other leg.
Repeat three times on each side.
8.)
“Rag doll”
Sit in a chair (finally off the floor)
With your feet flat on the floor, knees shoulder-width apart.
Look straight ahead and relax your neck and shoulders.
Slowly curl your neck, then your upper back,
Then your lower back forward
Until your chest is between your thighs.
Let your palms rest on the floor
Or as close to it as they can reach
And hold for 10 seconds.
Straighten up by doing the same movement in reverse,
lifting your head up last. Repeat three times.
9.)
Upper back stretch
Sit on a stool with your head and back flat against a wall.
Lift your arms over your head and hold for five seconds.
Try to make your shoulders touch the wall
While keeping your back flat,
And hold for another five seconds.
Lower your hands to the starting position.
Repeat three times.
10.)
Side bend
Stand up straight with your arms at your sides
And your feet shoulder-width apart.
Lower your right shoulder to the side,
Running your hand down the outside of your thigh
And bending your entire trunk at the waist
As far as you can without straining.
Hold for five seconds and slowly straighten up.
Repeat three times on each side.
10 minutes every other day doing simple stretch exercises
Can really reduce or eliminate Lower Back Pain.
Hope these are useful to some.
Best Wishes-
Dx
Capricious; Impulsive, Semi-Predictable 
Capricious; Impulsive, Semi-Predictable
