Saving the back

by | Dec 23, 2014

Back ache and stiff back or back problem is one of the commonest complaints by the gym goers. This problem is because of the unconditional exertion on certain anti gravity exercise like squat, font press, up right rowing, dead lift, good morning exercise and some other standing exercise which involve lower back exertion.

Following are cautions and pre cautions by which you can continue gym without hearting:-

1.       While doing bench press keep your legs over the bench and do not make bridge by lifting your hips, unwanted stress on the neck by lifting your head while bench press is another caution. By avoiding your neck lift and keeping your legs over the bench during the bench press can relive the unwanted strain on the back.

2.       While doing barbell shoulder press or front press or military press in the standing stance, it gives great pressure over the back muscles,  if you have milled  back problem it’s better to avoid these movement and use the sitting stance on a bench.  You can do seated front dumble press for the good shoulder. If you still have a problem it will be better to use shoulder press machine.

3.       While doing full squat if you feel strained at back then you should follow few tricks to improve the squatting techniques. Like instead of full squat you can do half squat or quarter squat on the bench. Or while full squat if you keep your feet straight and putting full stress quadriceps muscles then you should open up your feet space and point the toes outside so that you use more of the inner side of the thigh rather than the front of the thigh, this why you will be using your outer, front and inner part of the thigh along with the hip muscle.  That will straighten up the back and a relieve the pressure on the back muscle. If you still feel strain at the back it will be better you leave the squat and go for leg presses etc.

4.       Exercises like bend over lateral raises, barbell rowing, T-bar rowing are certain exercises where you need to keep your knees slightly bend to avoid strain at the back.

5.       In the gym while moving around lifting weight and dumble from the racks or the ground do not bend forward to pick them up, rather you should bend yours legs and slightly sit to pick the things up. That way, you will save your back while using your legs more than your back while picking the goods in the gym, home or other work places.

bodybuilding india franchise



Submit a Comment

Your email address will not be published. Required fields are marked *

Importance of Cardio Training and Why it’s Essential

Importance of Cardio Training and Why it’s Essential

Cardiovascular training, also known as aerobic training, is any form of exercise that elevates the heart rate due to the repeated contraction of muscles while utilizing the aerobic and even, at times, the anaerobic energy system. In other terms, cardio training is any...

How to Eat Healthy On a Vacation

How to Eat Healthy On a Vacation

A vacation is a time to relax, explore and embrace a break from your busy life. But, whether you’re visiting family or traveling with them, it can at times be a stressful affair that disrupts healthy eating routines. However, with proper planning, we can show you how...

Tips to lose belly fat and live a healthier life

Tips to lose belly fat and live a healthier life

Maintaining a slim mid-area does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes, and even cancer. Losing weight, especially belly fat, is no easy task if you’re metabolically broken...

Pilates: The New Fitness Mantra

Pilates: The New Fitness Mantra

Pilates, a form of exercise which emphasis on our core strength and concentrates on strengthening the body. This exercise helps in general fitness and our overall health. Pilates is similar to yoga, concentrates on posture, balance, and flexibility of our body. ...

Yogurt: A Balanced Nutrition Source

Yogurt: A Balanced Nutrition Source

What is yogurt? Yogurt is a food made through a process of bacterial fermentation of milk and different types of bacteria such as bifidobacteria and lactobacillus. Traditionally, yogurt is made with cow’s milk, but some cultures use the goat, water...

Incredible Yoga Poses For Weight Loss

Incredible Yoga Poses For Weight Loss

One of the biggest delusions about yoga is that people believe it is only used to calm your mind and gain flexibility. But yoga can help you in losing weight if you do it with discipline and dedication. Moreover, yoga also helps you in relieving stress and tensions...

Bestselling Products

Bestselling Brands




Thank you for subscribing! Use Coupon Code: BBI5

Pin It on Pinterest

Share This