Content of the Article
For beginners, weight training is often homonymous with back pain, risk and danger of injury. But what many people forget is that through properly practiced strength training, you can soothe and reduce muscle aches and pains as common as back pain.
In this article, our fitness specialist David Costa will explain how to understand what kind of pain it is and how to strengthen and thrive your daily training focused on your upper body, your back.
- The causes of pain
It is essential to clarify that the general advice given here does not predominate over a consultation with a physiotherapist or osteopath, but it will help you to understand your pain and estimate how to treat it.
The back, specifically the spine, is a key part of our body, as it ensures the link between the upper and lower extremities. Going into more detail, it is the primary link between 2 essential anatomical waists: shoulders (scapular waist) and pelvis (pelvic girdle). It therefore plays different roles in aspects of general health and well-being.
- The pains caused by the effort of training, or by nosology, can come from different causes:
- To better understand your pains it is worthwhile to observe if you experience them:
- A particular posture: Among these postures may be the shoulders face back, the head face forward and accentuated lumbar curvature.
- Lack of flexibility of the hamstrings.
- Lack of flexibility in hip flexors.
- Weakness in the abdominal muscles.
- Weakness in the muscles surrounding the spine.
- Lack of tone in the shoulder blades.
- Lack of mobility of the spine, pelvis or head.
- Lack of warm-up.
Obviously, this list is not detailed, but it will help you to meditate and learn about your body.
Finding the source of pain or discomfort will let you try and talk to your physiotherapist or osteopath. In each and every case, validation by a health professional is advised.
Exercises that can help you
For every inconvenience your solution! We offer you different strategies and exercises to deal with the problems encountered and to improve your comfort.
1 - For lack of flexibility in hip flexors and hamstrings:
Establish a concrete, muscle-chain stretching program.
- We lie down and raise our leg to a 90 degree angle to our torso (the goal is to stretch the back of your thigh).
- In this exercise you will need to assist yourself with your arms to bring your leg into this situation. You can also use a tape to bring the muscle into its stretching position.
- Another possibility is to rest your leg on a wall and also to apply pressure until you stretch.
- Remember to bend your knee slightly to avoid the joint.
- Don't stretch beyond what your body allows, especially if you're just starting out, stretch as much as you can without feeling pain and endure 20 to 30 seconds.
- Breathe carefully and then repeat with your other leg.
2 - Exercise to stretch the hip flexors:
- On your knees, move forward with one foot and place it flat (in a stride situation) look forward, lower your chin, extend your 2 arms over your head and push your pelvis face forward, push your stomach in and tighten your buttocks.
- Keep in mind that the goal is not to get the pelvis pushed as far as possible, but to get a facelift in front of your hip. For this, support of the pelvis in retroversion and the straight spine are essential.
- Slowly increase the stretch and don't do it in one fell swoop. For better relaxation, breathe in and out slowly and gradually.
- Do four sets of forty-five seconds of stretching.
3 - For the lack of abdominal strength and counting of the shoulder blades:
Establishes a muscle strengthening work on the muscles in question. To strengthen the abdominal muscles you can do different types of ironing situations, such as spine and pelvis flexion exercises, or simply do training movements such as squatting, dead weight, military press, rowing, etc. The abdominals are going to be the strong point to be treated. Further examples of strengthening the abdominal muscles can be found in the STRONG IS THE NEW SEXY guide:
- Double three-for-twenty crunch. Thirty-second rest between series
- Spider Plank + Side Plank: four repetitions of: thirty sec. + thirty sec. on each side . Rest of thirty to forty-five seconds between series.
- Seated plank (V-situation) + rotation: thirty seconds + twenty rotations. Rest for thirty to forty-five seconds.
4 - Example of a session to strengthen your spines:
After a warm-up based on joint movements, progressive, active stretching and upward exercise it is time to strengthen your spines.
- Dead weight: four x eight. Rest 2'30
- Good morning: three x ten with a two second break in the low situation. Rest for two minutes
- Plank on lumbar bench: three x thirty-forty-five seconds (put weight on back if it is too simple). 1'30 rest.
5 - Example of a session to strengthen the shoulder blade fixators:
As always and at all times, taking care of the technique is essential, for this reason the specialist David Costa invites you to look at his guide where he explains in detail the mechanics of each exercise. See the guide in its Trial version >> >>
- In this case the shoulder blades are the ones that suffer and therefore look at each and every movement and its execution.
- The traction or well mastered: (anatomical weight depending on your level): four x eight. Rest 2'30 minutes.
- Parallel bar: Wide grip : four x ten. I'll rest for two minutes.
- Pulldown on high pulley three x twelve. Rest 1´ minutes.
In the performance of these exercises, you should feel the work precisely on the muscles you work, this will be your only indicator that your movement is being carried out properly.
6 - Lack of mobility of the spine, pelvis or head:
In routine life, perform mobilization exercises of these joints to gain amplitude. For example: turn your head slowly to the right, then to the left, then face down, and then back; twist your spine by slowly turning your shoulders without moving your pelvis to get as far as possible; in a flexion situation, put your pelvis to the floor without folding your arms. For exercises of this kind, perform three series of ten to fifteen movements, little by little and with maximum amplitude.
7 - Bad positioning along the movement:
Work on the technique of placement and execution through the videos, free on the website: www.davidcosta.fr/vod and the guide Strong Is The New Sensual which you can get in its free trial version by following this link: View guide >> >>
- Insufficient heating: Preparation for the endeavor is essential, both to avoid injuries and to perform in training. For a good muscular-articular warm-up, the following should be done: Progressive mobilization: circles with arms, legs, rotation movements, elevation of legs, etc.
- For self-massage: use a lacrosse ball, a cane or a foam stick and roll on the painful areas on palpation or that interfere with the performance of your movements.
Apply these exercises and they will greatly improve your back and torso health. It is essential that you work with the correct technique and intensity according to your level. The international coach David Costa invites you to look at his guide STRONG IS THE NEW SEXY so that you can see the proper mechanics of each exercise.