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OfflineDistortedEyes
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good exercises for the back?
    #5889761 - 07/23/06 04:54 AM (17 years, 6 months ago)

my back hurts like hell, is there any good exercises i can do that are good for my back?


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OfflineRoker
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Re: good exercises for the back? [Re: DistortedEyes]
    #5889766 - 07/23/06 05:14 AM (17 years, 6 months ago)

Best thing you can do for your back is stomach crunches - my job entails lots of sitting staring at computer monitors this leads to weak stomach muscles and back pain. What I do is leg lifts while I'm working (just lift both legs off the ground while I'm sitting for as long as I can) and crunches when I get home (just do it until you get tired). you will soon forget you even had a back problem.

good luck!


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Offlinecapliberty
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Re: good exercises for the back? [Re: Roker]
    #5889855 - 07/23/06 07:50 AM (17 years, 6 months ago)

the ultimate upper back workout is pullups or chinups

suchas the ultimate leg and hip workout are squats

and the ultimate chest workout is benching

and the ultimate suppliment is creatine

there is the lower back exercise as well, I forgot what its called, its kinda like a reverse crunch and you need an incline support to do it,

also stretching helps as well, I like laying back on a basketball and rolling the ball up and down my back,

but your experiencing back pain you may want try nonresistent exercises such as swimming, swimming is good in working all muscles but also doesn't put any undo stress on your joints


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OfflineThe_Hobbit
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Re: good exercises for the back? [Re: capliberty]
    #5891565 - 07/23/06 05:30 PM (17 years, 6 months ago)

This is what I do to workout my back:

Walk
Run
Sprint
Swim (treading, free, sidestroke)
Squats (mostly underwater these days, just bodyweight ofcourse)
Jumping
Landing
Chins
Handstands
Pushups

That's pretty much all I do, infact, and everything works the back.

The workout I do to set things straight as far as posture is chins + handstands + pushups. I aim to do that 2x a week. All the rest is at my discretion (and if I do alot of some kinds, I will do less of the others - nothing is set in stone). =)


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OfflineAndy21
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Re: good exercises for the back? [Re: DistortedEyes]
    #5891684 - 07/23/06 06:03 PM (17 years, 6 months ago)

My mum was messed up for like 2 years with back pain but eventually someone recommended this book:  Robin Mckenzie's 7 steps to a pain free life.  The excercises are mainly designed to regain your backs natural arch and muscle tone, I think they are taken from Yoga. One of them I found really useful which I remember by heart, lay on your stomach and push up with your arms as far as you can go. Keep your legs flat to the floor, after you are as high as you can go shrug your pelvis toward the ground. Do this ten times, on the tenth time hold it for like a minute. So its like a pushup with your legs and ass kept close to the ground and then shrugging your pelvis lower. I got pretty instant relief from this, my mum does that excercise and a couple more each day and her back has been fine for a year now. I hope it improves soon, chronic pain isolates you from life.


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Offlinebrowndustin
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Re: good exercises for the back? [Re: DistortedEyes]
    #5896610 - 07/25/06 12:30 AM (17 years, 6 months ago)

My favorite back exersizes are compounds. In fact, I worked out back today.

I love doing partial deadlifts or "rack pulls". It's a lot safer than deadlifts and it's a functional exercise. Chances are that you always bend over and pick shit up, so why not do the same thing in the gym?

Don't let it intimidate you and don't go super heavy. Do other things like bent over rows or seated cable rows. They'll help to add mass and build a strong core.

Don't neglect your core either. Do things like planks and whatnot because core strength is the epitomy of functional exercises. They are amazingly valuable and people don't do enough of them. The best way to exersize is intelligently and safely. I never put myself in a situation where I think I will get hurt, so just go at your own pace and make sure that you get a day or two off after a good back workout. It's one of the largest muscle groups, so be sure to feed yourself the proper nutrients as well..... otherwise you'll just have a tired, sore and accident prone back.


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When the stress burns my brain it's like acid raindrops
maryjane is the only thing that makes the pain stop


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Invisiblequiver
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Re: good exercises for the back? [Re: browndustin]
    #5897096 - 07/25/06 04:02 AM (17 years, 6 months ago)

i liked the partial dead lifts myself too although i've been neglecting them,make sure the back is always straight as you bend and your legs are slightly bent at the knees and it gives your back leg muscles a work out too


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Offlineleery11
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Registered: 06/24/05
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Re: good exercises for the back? [Re: quiver]
    #5897435 - 07/25/06 08:35 AM (17 years, 6 months ago)

yoga is a good option.


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....I embrace my desire to feel the rhythm, to feel connected enough to step aside and weep like a widow, to feel inspired, to fathom the power, to witness the beauty, to bathe in the fountain, to swing on the spiral of our divinity and still be a human......
Om Namah Shivaya, I tell you What!


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OfflineLife_of_a_Cell
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Re: good exercises for the back? [Re: capliberty]
    #5900131 - 07/25/06 10:43 PM (17 years, 6 months ago)

I'd cast another vote for deadlifts in terms of building lower-back strength, dunno about it so much as an exercise for curing pain though.

Quote:

capliberty said:

there is the lower back exercise as well, I forgot what its called, its kinda like a reverse crunch and you need an incline support to do it,






capliberty is thinking of hyper-extensions.


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OfflineRoker
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Re: good exercises for the back? [Re: Life_of_a_Cell]
    #5904416 - 07/27/06 05:16 AM (17 years, 6 months ago)

lots of shit advice here - stick with the crunches and you won't go wrong. Who can be fucked doing deadlifts? Might as well join a gym and buy some leather pants?


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Offlinebrowndustin
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Re: good exercises for the back? [Re: Roker]
    #5906272 - 07/27/06 06:25 PM (17 years, 6 months ago)

lol wtf?

And crunches are the be all, end all aren't they? Your sources need to be something better than bullshit off the magazine stands. Not everyone who trains hard is shooting to look like a big roid monkey :evil:

I also practice deadlifting religiously now. I do partials because I have a lot of confidence in them. Builds amazing core strength, supplements the traps, builds great strength and muscles in the lower lumbar region (fuck hyperextensions), helps develop strong lower lats and stimulates many muscle fibers simultaniously which supports the release of growth hormones while you sleep.

I, along with millions of others believe that deadlifting is invaluable. If you don't want to deadlift, go do some one arm dumbell rows and have fun with your pinner back lol


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When the stress burns my brain it's like acid raindrops
maryjane is the only thing that makes the pain stop


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OfflineParabolalala
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Registered: 03/28/06
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Re: good exercises for the back? [Re: browndustin]
    #5906314 - 07/27/06 06:38 PM (17 years, 6 months ago)

do you have a link that demonstrates how to do those exercises?


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Invisibletruekimbo2
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Re: good exercises for the back? [Re: Parabolalala]
    #5907778 - 07/28/06 02:02 AM (17 years, 6 months ago)

if your back hurts like hell learn to breathe and sit right. i used to have terrible terrible back pain all the time till i noticed it was because my posture was subtly but terribly fucked up. learning how to breathe helped me learn how to correct my posture.


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Offlinebrowndustin
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Re: good exercises for the back? [Re: Parabolalala]
    #5909642 - 07/28/06 05:46 PM (17 years, 6 months ago)



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When the stress burns my brain it's like acid raindrops
maryjane is the only thing that makes the pain stop


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InvisibleZen Peddler
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Re: good exercises for the back? [Re: DistortedEyes]
    #5911035 - 07/29/06 02:36 AM (17 years, 6 months ago)

your better off doing stretchs


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