Need to strengthen my back

[cheflissy]

I do alot of heavy lifting that I'm not used to at work now and really need to strengthen my back muscles. I don't want to do anything too strenuous as my body is still healing and detoxing that would cause me to be over tired. Any suggestions?

Melissa

[cornvalley]

I do alot of heavy lifting that I'm not used to at work now and really need to strengthen my back muscles. I don't want to do anything too strenuous as my body is still healing and detoxing that would cause me to be over tired. Any suggestions?

Melissa



Hi Melissa, you may already know that heavy lifting should have the legs taking the weight, lowering your body down to meet the weight and lift with your legs, using your arms and back as one as much as possible. Takes pressure off the lower back.
A good lower back strengthening exercise though, is having your body laying foward over the end of your bed and sit up with your lower back. Kinda like a reverse sit up. Hard to explain visually.
Another would be to lie face down on the floor and pretend your Superman (the old TV serial where they would just prop him up on a table and he'd extend his arms and legs uppwards). Good for butt too. HA
Yoga has some great ones for conserving your energy while strengthening areas. Hard to just describe, you need to get a picture book and step by step walk through.

[cheflissy]

Corn Valley,

Thanks for the suggestions. I did forget to mention that I do try very hard to lift with my arms and legs instead of my back. Maybe I'm not doing as good of a job as I thought. I'll look into a yoga book or exersices. I've had it recommended to me before but never looked into it at all. Thanks.

Melissa

[Arky]

A 'Power Wheel' is an excellent low impact (but incredibly powerful) way of strengthening your 'core' muscles. Really excellent piece of kit and not at all expensive.


J.

[PhoeniX]

There are tonnes of books on yoga around so it can be a bit confusing. A good one that I use is called 'Yoga - Mind and body' by Sivananda Yoga Vedanta Center. It has pictures and explains the positions in detail

[cheflissy]

Thanks, Arky and Phoenix! I will look into both. I'm curious about the power wheel. I think I've heard of it but I'll do some more looking into it. Thanks again.

[Arky]

www.lifelineusa.com/products.cfm?categoryid=4&productid=11


...and in case you're wondering, NO - I'm not affiliated with them, I don't even live in the same country!

J.

[jimi]

The advice above is good, but be careful!
Don't over do it. Back injuries are common and brutal.
In general, strengthening the stomach, strengthens the back - so a basic sit-up regimen will be helpful. Stretching prior to lifting will also reduce the risk of injury.

First, do no harm.

[aromaticwings]

The back is part of the core muscles.. Right?? You could do core exercises on the stability ball. They have helped me alot... Having alot of my weight in the front due to my big belly I have found I need the core muscles strengthened to keep my back from hurting so much..

[JMD]

I would try Pilates. I have a DVD and do it at privately @ home. It has not only strengthened my back and core muscles, but my posture has improved also.
I also teach yoga and over time it has given overall body strength and flexibilty to my clients. I would try one or both of these tools:)

JMD