#BACK PULL LIFING ECVERCISE HOW TO#
#BACK PULL LIFING ECVERCISE PROFESSIONAL#

“Wearing high heels may also contribute to an unstable postural alignment,” she adds. This helps alleviate tension when you have lower-back pain, Covell says. Align your spine a few times a day by standing straight, lining up head, shoulders, hips, knees and feet. Tip: If you slouch, practice good posture. “The pelvis can tilt to stabilize additional weight on the skeletal system, causing lower-back muscles to tighten,” she says.

Slumping and slouching are often a culprit in back pain symptoms, especially among overweight or obese women, says LynnAnn Covell, a physical therapist and senior fitness specialist at Green Mountain at Fox Run, a women’s weight-loss center in Vermont. Do 10- to 20- second holds for 3 to 5 repetitions. Tip: If workouts hurt, focus on stabilization moves like planks, Tinsley says. “Pressing into a painful position can cause further tissue damage and aggravate damage,” he warns. “If it hurts to bend backward, don’t,” says Marc Tinsley, DC, a chiropractor with a practice near Pittsburgh, Penn. Also, try to center the spine through core-strengthening exercises.

#BACK PULL LIFING ECVERCISE PROFESSIONAL#

And, consult with a professional familiar with biomechanics (such as a golf pro) who can suggest ways to modify your moves. Be careful with sports like tennis or golf, which can further increase the imbalance. Avoid turning too much in either direction. It often results from repeatedly rotating in a particular direction, such as to look at a computer monitor or reach a desk drawer or other frequently used object kept off to the side.

It may hurt if you twist to one or both sides. Rotation syndrome occurs when the spine is more or less permanently rotated in one direction, Olderman says. Tip: If you have lower-back pain caused by extension syndrome, keep your knees bent and up on the bench while doing exercises that require lying on your back (such as chest presses) – or skip the bench and lie flat on the floor with knees bent. To test for it, lie on your back with knees bent and then straighten them to see if you feel relief. This leads to tight hamstrings and weak and lengthened back muscles. It often results from sitting against the back of your chair too much, causing your spine to flex forward easily. “Flexion syndrome, which causes pain while sitting, is the opposite of extension syndrome,” he says. Two other major back-pain categories are flexion and rotation syndromes. And, when lying on your back, put your feet near your behind or on a chair or bench.

Tip: While standing, keep your knees slightly bent, Olderman advises. “If your back feels better with your knees bent, you probably have extension syndrome,” Olderman says. Then bend your knees so your feet are resting on the ground near your behind and wait 30 seconds.

#BACK PULL LIFING ECVERCISE HOW TO#

Here’s how to tell if you have extension syndrome: Lie on your back for 30 seconds with your legs out straight. Causes include sitting for hours without using your chair's back rest and habitually standing with locked-out knees (where they’re straightened to the point that they’re hyperextended backwards, putting pressure on the joint), he says. The most common back pain is “extension syndrome,” which usually causes discomfort while standing, says physical therapist Rick Olderman and author of Fixing You: Back Pain (Boone Publishing). Find out which moves make lower back pain worse.

Back pull lifing ecvercise