ACT - Personal Training

Tired Of Back Pain?

Well if you're not tired of back pain I am... Every day in the gym I overhear people complaing of back pain or they moan to me about it.

Most people who complain to me about back pain do not have a serious disease or back problem. There are so many different causes of back pain but a lot of the time the pain is down to Over used and Tight Muscles or Weak and Loose Muscles.

There are many causes of back pain but one of the main causes that is overlooked is 'Lazy Bottom'! This is where the Gluteus Maximus muscle is weak and loose and does not do its job properly. We get this from many different aspects of our life but the main one being all the sitting down we do. We sit at work, we sit in the car, and we sit on the sofa watching TV. Mr Cave Man didn't have a bad back... Probably because he lead an active lifestyle unlike us!

When we are in a seated position the Gluteus Maximus muscle is stretched. Normally this isn't a problem but because we spend so much time in this position the Gluteus becomes loose and weak and does not perform properly. The Gluteus Maximus is 'Supposed to be' the largest and strongest muscle in the body and one of its main jobs is to extend the trunk. If your Gluteus Maximus is weak then your lower back muscles have to do the truck extension work for it, thus causing over used and tight lower back muscles.

What can you do to fix your 'Lazy bum'?

Most people think that the best thing for a bad back is rest. A day or two of lying in bed may relieve the pain but could be making the problem worse as the muscles deteriorate more.

The first thing you need to do is to strengthen the weak muscles and get the bum to do is actual job. Through a series of strength and flexibility exercises you need to get the Gluteus Maximus working properly and loosen off any tight muscles to allow that to happen effectively. Here are a few ways of doing this:

(If you have any health issues then contact your doctor/physio/trainer before trying these exercises)

Bridges

The bridge is an easy and effective way of waking up your Gluteus so it would be a good idea to do this exercise before every training session to turn them on.

Begin the bridge by lying on your back with feet on the floor hip distance apart and your knees bent. Your arms should rest at your sides.

Raise up your hips up by tightening your gluteus until your body forms a diagonal from knees to chest. Hold for count of 2 and lower hips to a few inches off the floor.

Repeat for 4 sets of 10 reps.

Squats

For many people suffering from back pain a squat is a very difficult exercise. This is because the gluteus is weak and other muscles are so tight it may be very difficult to get down low enough to get benefit. If you're not squatting to at least parallel then you may actually be making certain muscles tighter and weaker. Our bodies are designed to work through a full range of motion and so we need to train through that range to get the best benefits.

Position your feet slightly wider then hip-width apart. Hold your hands out in front of you at shoulder height. This will counter balance your weight and help you keep your balance.

Slowly and under control bend your knees and lower yourself down as far as you can without lifting your heels off the floor. Keep your chest and head up to make sure your back remains flat.

After a brief pause at the bottom push your weight back up until you are back at the starting position.

Tempo of 4 sec down and 1-2 sec's up,

Repeat for 2-4 sets of 10-12 reps depending on your fitness level.

If you are not getting to parallel or below with your squat it would be advisable to get some help from a professional. We all have the ability to squat low so get some help getting down there! There are a wide range of exercises you can do to help you get a lower squat over time and reach your bodies potential.

Once the Gluteus is firing properly we need to make sure other muscles that tightened up to support the bum are stretched to stop them taking over the role of the Gluteus.

Hip Flexor Stretch

Kneel with one knee on the floor and the other foot in front with the knee bent.

Push your hips forward and keep the back upright.

Hold for between 10 and 30 seconds.

Hamstring stretch

Stand with one leg just in front of the other.

Bend the back knee and rest your weight on the bent knee.

Tilt the hips forwards as if sticking your bum in the air!

Hold for between 10 and 30 second

These are just some of the exercises I use to help my clients to get rid of their back pain for good!

By getting the Glutues and other weak muscles working properly and loosening off all the tight muscles we aren't just benefitting back pain but improving your body as a whole.

So who is listening and wants to get rid of their back pain?

If you have found any of the above of interest and you would like to have more information then do not hesitate to contact me.

Contact Arron