Are Lower Back Extension Machines Good Or Bad For Hip
Using a back extension machine is no different than lifting a heavy object with a poorly rounded back. The thigh adductors and abductors are a scam. The side cut is better and safer. The seated tummy tuck machine includes the dreaded triad of lower back movements: flexion, rotation, and lateral flexion all at once.
Chest pressWhat are the benefits of a chest press? The chest press helps develop the pectoral muscles, as well as the biceps, deltoids, and latissimus dorsi. This exercise targets the most important muscles of the chest: the pectorals. For many, developing chest muscles is an aesthetic goal. It’s also great for building strength and power in sports that involve swinging a racket, bat, or bat.What muscle is worked from seated chest press?
When Will My Lower Back Strain Feel Better
Recovery time depends on how serious your low back strain is. Mild cases may resolve in a couple of days. It can take many weeks for more serious strains. Remember that everyone heals at a different rate.
Once the back pain is gone, your doctor will probably want you to start a regular exercise routine. This will get your back muscles stronger and more limber. It will help you recover, and reduce your odds of low back strain in the future. Your doctor will probably want you to take up low impact sports, like swimming or using a stationary bike.
Whatever you do, don’t rush things. Don’t try to return to your previous level of physical activity until:
- You can move as easily — without stiffness — as you did before your injury.
- You feel no pain when you bend, twist, walk, run, and jump.
If you start pushing yourself before your low back strain is healed, you could end up with chronic back pain and permanent injury.
Whats The Difference Between A Strain And A Sprain
A strain happens when you injure either a muscle or a tendon. Your tendons are tough, fibrous tissues that connect your muscle to your bone.
When you are experiencing back strain, it means that you have twisted, pulled or torn the muscles or tendons that support your spine. If you stretch a muscle too much, you actually cause small tears in the muscle fibers.
A sprain, on the other hand, occurs when you stretch a ligament too far or tear it. Ligaments are the fibrous tissues that connect your bones at your joints.
Sprains and strains may not sound like serious injuries, but the back pain they cause can really hurt!
In fact, the pain can be so excruciating that some people are convinced theyve done something terrible to their back and that theyll need surgery.
The good news is you definitely wont need surgery. Pulled muscles in the back usually heal within days or weeks on their own.
Please note, if you have severe, constant pain that keeps you from sleeping, experience a loss of bladder or bowel control or have progressive lower extremity weakness, you may have a more serious injury to your lumbar spine and should be evaluated by a professional.
Although its possible to have a pulled muscle anywhere in your back, these strains and sprains most often occur in the lumbar region, or your lower back. One of the most common symptoms of a pulled back muscle islower left side back pain.
Read Also: Mayo Clinic Low Back Pain Exercises
Pulled Muscle In Lower Back Exercises
There are several exercises you can perform to help your lower back heal. Not only will they help the muscle spasms you may be having, they make your back stronger so its not as likely to become injured again.
Here are a few easy stretching exercises. Take them slowly and move gradually into each position. If any of these make your back pain worse, stop and see a doctor.
What Is A Good Treatment For Sore Lower Back Muscles
Oh that achin’ back! Those lower back muscles seem to complain more than any part of the body. They don’t like us sitting at a desk. They don’t like us shoveling snow. They don’t like us exercising. And they don’t even like it when we stay in bed to rest them. Just what is their problem? Could be a few different things, but the treatment is pretty much the same whatever the case.
Video of the Day
If the sensation is a generalized discomfort or tenderness in the muscles, the cause is likely Delayed Onset Muscle Syndrome, or DOMS, which is temporary inflammation caused by small tears in the muscle fiber.
If the problem is a sharper pain that’s triggered by movement, your back muscles may be in spasm. A strained muscle that’s in spasm may require more aggressive treatment and take a bit longer to resolve. Unless there’s an underlying spinal problem, such as degenerated or bulging lumbar disk, the condition should resolve itself within a few days.
See your health care practitioner if there is severe pain, swelling or numbness, or if it hurts to walk. Otherwise, you can treat the injury at home.
Read Also: Does Motrin Help With Back Pain
Can Lower Back Pain Be A Sign Of Something Serious Like Cancer
Lower back pain can be related to cancer. In fact, it is one of the first symptoms of prostate cancer when it metastasizes and creates lesions. Almost any cancer can spread to the back and some, like sarcoma, can originate in the back. Be cautious, especially if you are experiencing other symptoms besides lower back pain. Talk to your doctor if you have additional symptoms or concerns.
Hamstring And Hip Flexor
For immediate back tension relief, you can rely on continuous hamstring and hip flexor stretches.
It not only loosens your stiff lower back but also improves your posture.
As hip flexors are the key muscles in moving your lower body, hip flexor stretch will help prevent tearing of muscles because of being too tight or due to a sudden movement.
Steps to Perform Hamstring Pose:
1: Lie down on your back.
2: Loop a towel or resistance band around your left toe and hold the ends with both hands.
3: Slowly pull the band and lift your leg straight up, keeping your right leg on the floor.
4: Bring your left leg up until you feel a stretch in your back and calf.
5: Hold it for a minimum of 15 seconds then relax.
6: Switch legs and repeat at least 5 times.
NOTE:
Steps to Perform Hip flexor:
1: Kneel on both knees with the bottom on your heels.
2: Press your arms on the mat while leaning forward.
3: Place your hands shoulder-width apart and avoid elbow locking by bending it slightly.
4: Bring your left knee forward between your arms and place the left foot on the ground making a 90-degree angle.
5: Straighten your upper body and use your hands to balance.
6: Stretch your right leg backward and press the right knee into the mat.
7: Rest the top of your right foot on the mat.
8: Slowly try to lean forward a little and maintain it for 20 seconds.
9: Return to the starting position and repeat it with the opposite leg.
NOTE:
Read Also: Aleve For Lower Back Pain
Back Muscles That Cause The Most Back Pain
Bonus Content: The 7-Day Back Pain Cure
Back pain is one of the top reasons for missed work and second only to upper-respiratory infections for causing doctor visits.
Most of the time, back muscle pain is diagnosed then treated with little more than a prescription of rest, painkillers and muscle relaxants.
Follow this advice and youre taking one more step down the path to more serious back pain and possibly doctor-recommended back surgery to deal with it.
And its all because youve never been told why you have back muscle pain or how to get lasting relief by treating the cause rather than the symptoms.
That all ends today as we pull back the covers and see exactly what is going on why your back hurts which muscles are behind your back pain and most importantly, what you can do about it .
Techniques For Good Posture:
When sitting:
- Sit in a firm chair with armrests to relieve pressure in your back and shoulders.
- Keep your upper back straight and shoulders relaxed. Keep stomach muscles pulled in, and maintain the proper curve in your lower back. You can do this by tightening your stomach and buttocks. Some people are more comfortable sitting with the back of the chair at a 15- to 20-degree angle. A small cushion behind the lower back to maintain the natural curve of the back also can be quite helpful.
- Keep your knees slightly higher than your hips.
- Use a footstool or book under your feet if necessary.
- Keep your feet flat on the floor or other surface.
- Don’t sit for a long period of time. Stand up every now and then to stretch tight muscles and give them a chance to relax.
When standing:
- Stand with weight equal on both feet.
- Avoid locking your knees.
- Ease tension in your back by placing one foot on a footstool.
- If you stand for long periods of time, wear flat or low-heeled shoes.
- Keep your back straight by tightening your stomach muscles and buttocks.
- When sleeping,
Lie on your side with your knees bent.
- If more comfortable, place a pillow between your knees while sleeping on your side.
- If you sleep on your back, ask your doctor or physical therapist if placing pillows under your knees would help your lower back pain or make it worse.
- Use a firm mattress.
Also Check: Advil Vs Ibuprofen For Back Pain
Tips For Dealing With Lower Back Pain
By Robert Greenleaf, MD, Spine Surgeon
Lower back pain is extremely common and one of the top reasons for missed workdays. Thats because the lower back supports the weight of the upper body and is subject to a lot of stress and strainespecially during everyday movements like lifting and twisting.
One of two things typically causes lower back pain: a sudden injury or the wear and tear of aging, arthritis and physical activity. No matter the cause of your lower back pain, here are 10 recommendations that can help you relieve it and prevent future problems.
Change Up Your Sleep Position Or Mattress
Switching to a more supportive sleep position can reduce lower back pain. Also consider how you can use pillows or invest in a new mattress to support better spinal alignment and relieve lower back pain.
Research suggests medium firm mattresses are the best mattresses for back pain. In one study of people with low back pain, those who slept on medium firm mattresses reported lower pain scores both during sleep and upon getting up in the morning.
Recommended Reading: Does Aleve Work For Back Pain
How Can I Prevent Low Back Strain
Here are some tips to help you avoid low back strain:
- If you feel any low back pain during physical activity, stop.
- If you feel low back pain within a day of stepping up your workout, take it easy for a few days.
- Get your back in shape. Exercise and stretch your back muscles regularly.
- Avoid sleeping on your stomach. Sleep on your back or your side, and wedge a pillow under or beneath your legs.
- When picking up something heavy, bend at the knees, not at the waist.
- Lose weight if you are overweight.
- Adopt good posture. Sit straight in chairs, with your back against the chair’s back.
Show Sources
What Are The Symptoms Of Lower Back Pain
Symptoms of lower back pain can come on suddenly or appear gradually. Sometimes, pain occurs after a specific event, such as bending to pick something up. Other times, you may not know what caused the pain.
Pain may be sharp or dull and achy, and it may radiate to your bottom or down the back of your legs . If you strain your back during an activity, you may hear a pop when it happened. Pain is often worse in certain positions and gets better when you lie down.
Other symptoms of lower back pain include:
- Stiffness: It may be tough to move or straighten your back. Getting up from a seated position may take a while, and you might feel like you need to walk or stretch to loosen up. You may notice decreased range of motion.
- Posture problems: Many people with back pain find it hard to stand up straight. You may stand crooked or bent, with your torso off to the side rather than aligned with your spine. Your lower back may look flat instead of curved.
- Muscle spasms: After a strain, muscles in the lower back can spasm or contract uncontrollably. Muscle spasms can cause extreme pain and make it difficult or impossible to stand, walk or move.
Don’t Miss: Back Pain Cleveland Clinic
Are Low Back Extension Machines Bad For Your Back
Many people are too lazy to do the most rewarding exercises such as squats and deadlifts, which is why they believe that the selective lumbar extension trainer is essential for strengthening the lower back during use and is in fact one of the worst equipment for training. strength training out there. Remember that exercise is a real hernia risk.
What Muscles Are Used In Back Extension Machines
Regardless of the back extension device you choose, the most important muscle group is the spinal stretcher. The lifting pole is made up of three muscles: the iliac psoas, long sternum, and spine, and extends the length of the spine from the neck to the lower back.
Lower core workoutsWhat is the best exercise for the core? The best core exercises are those that target all core muscles, not just the abs. It’s important to strengthen your back and the muscles that support your pelvis. The plank, side plank, pushups, back platform, squats, supermen, lunges, and bends are especially helpful.What are the best exercises for beginners?Lunge steps and squats are great exercises for beginners to
Read Also: Aleve Or Ibuprofen For Back Pain
Low Back Pain Symptoms: Does Your Back Hurt
Low back pain symptoms range from sharp and stabbing to a dull ache. The pains can be constant or intermittent and positional. Acute low back pain can appear suddenly after injury. Chronic back pain is defined as pain lasting more than three months. Consult a doctor if you have prolonged back pain longer than 72 hours.
Herniated Disk In The Lower Back
The backbone, or spine, is made up of 26 bones called vertebrae. In between the bones are soft disks filled with a jelly-like substance. These disks cushion the vertebrae and keep them in place. Although people talk about a slipped disk, nothing actually slips out of place. The outer shell of the disk ruptures, and the jelly-like substance bulges out. It may be pressing on a nerve, which is what causes the pain.A slipped disk is more likely to happen due to strain on the back, such as during heavy lifting, and older individuals are at higher risk.
Rarity: Common
Top Symptoms: lower back pain, moderate back pain, back pain that shoots down the leg, back pain that gets worse when sitting, leg weakness
Urgency: Primary care doctor
Don’t Miss: Will Aleve Help With Back Pain
Six Stretches To Help Alleviate Low Back Pain And Tightness
Letâs admit it, having low back pain is no fun, especially when you wake up in the morning with it knowing that you have a full day at work ahead of you. That is why we believe that every morning you should spend a few minutes stretching out the most important and most engaged muscles in the low back.
Sitting at your desk all day can lead to lower back pain, neck pain, shoulder tightness, and other ergonomic issues. Performing daily stretches can help you loosen your muscles and improve your flexibility, making your body more resilient and better able to handle a full day at your desk.
- Knee to Chest
Use this stretch to align pelvis and stretch lower back and rear end muscles. Lie flat on your back with toes pointed to the sky. Slowly bend your right knee and pull your leg up to you chest. Wrap your arms around your thigh, knee or shin, and gently pull the knee towards your chest. Hold for 20 seconds and slowly extend the leg to starting position. Repeat three times each leg.
- Lying Knee Twist
- Use this movement to stretch the paraspinal muscles and strengthen the abdominal muscles. Lie on your back with your legs extended straight out. Bend the right knee up and cross it over the left side of your body. Hold in a position that allows you to feel a gentle stretch through the back and buttocks muscles for 20 seconds. Tighten your core muscles and rotate back to center. Repeat three times on each side.
What’s The Treatment For Low Back Strain
Low back strain can be a painful and depressing injury. But the good news is that most cases heal on their own, given time. To speed the healing, you should:
- Ice your back to reduce pain and swelling as soon as you injure yourself. Do it for 20-30 minutes every 3-4 hours for 2-3 days. You can also ice your back after physical activity.
- Apply heat to your back — but only after 2-3 days of icing it first. Use heat on your back only after the initial swelling has gone down. You could use an electric heating pad or a hot water bottle. Or you could just soak in a hot bath.
- Take painkillers or other drugs, if recommended by your doctor. Non-steroidal anti-inflammatory drugs , like Advil, Aleve, or Motrin, will help with lower back pain and swelling. However, these drugs may have side effects. They should be used only occasionally, unless your doctor specifically says otherwise. Prescription painkillers and muscle relaxants are sometimes necessary.
- Use support. Ask your doctor or therapist first, but consider getting a belt or girdle to add support to your back. Use it only short-term or for support with heavy or repetitive lifting.
- Get physical therapy to build up strength, if your doctor recommends it. Do not stay in bed or on the couch all day. That will make it worse.
- Maintain good muscle tone in your abdominal and lower back muscles.
Don’t Miss: Tylenol Or Aleve For Back Pain
