Lower Back Exercise for pain management in lower back area

In order to manage lower back pain stabilization training need to be performed first.

First step of stabilization training begins with isolated muscle contractions.

Stabilization training starts with the patient being instructed to get into neutral spine position. The neutral spine position is where the spine is in ideal alignment and is found by envisioning the face of a clock on the abdomen, with 12:00 at the belly button and 6:00 at the pubic bone. Which means straight line alignment.

The pelvis is then alternately tilted so that 12:00 rocks toward the floor and then 6:00 rocks toward the floor. This is done repeatedly 10 times in each direction gently and slowly. The neutral position within that range is the point where you identify is the most comfortable. This position is emphasized and should be maintained for all movements performed during stabilization activities as well as all daily activities.

As awareness of the neutral position is demonstrated, isolated transversus abdominus contraction is then initiated. This muscle is trained by simply pulling your navel into your spine, and/or exhaling thoroughly, while maintaining the neutral spine position.

Once these 2 exercises are learned, the following exercises can then be initiated:

Back Stabilization Exercise 2

Start in kneeling position.

Tighten abdominals and buttocks, keeping back in neutral position.

Hands on hips.

Raise right foot and place on floor in front of you, kneeling on left knee.

Lunge forward, moving at hips.

Hold 3 counts.

Return to kneeling.

Repeat 10 times.

Repeat with the opposite side.

It’s important that you don’t let fear of pain to keep you from trying gentle activity or light exercise. You should try to be active soon after noticing pain, and gradually increase your activity level. Too little activity can lead to loss of flexibility, strength, and endurance, and then. of course, to more pain.

Lower back exercise 3

1. Lie on your stomach.
2. Prop yourself up on your elbows extending your back.
3.Start straightening your elbows, further extending your back.
4.Continue straightening your elbows until a gentle stretch is felt.
5. Hold for 15 seconds.
6.Return to the starting position.
7.Repeat 9 more times.

Lower back exercise 4

Get down on the floor on your hands and knees.
2. Push your back up towards the ceiling (like a cat arching its back).
3. Continue arching until you feel a gentle stretch in your back.
4. Hold for 15 seconds.
5.Return to the starting position.
6. Repeat 9 more times.

Lower back exercise 5

1. Lie on your back with knees bent and feet flat on the floor.
2. Exhale and press the small of your back against the floor.
3. Hold for 15 seconds.
4. Return to the starting position.
5. Repeat 9 more times.

Four hour body or, how Tim Ferris puts it, SLOW CARB DIET, is new hip diet that had been explain in detail by Tim Ferris in his book “Four Hour Body”.

Tim Ferris suggest that, following Slow Carb Diet one can lose almost one pound a day!
Tim Ferris says:

Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains. If you have to ask, don’t eat it.
Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. You already do this; you’re just picking new default meals.
Rule #3: Don’t drink calories. Exception: 1-2 glasses of dry red wine per night is allowed.
Rule #4: Don’t eat fruit. (Fructose –> glycerol phosphate –> more bodyfat, more or less.) Avocado and tomatoes are excepted.
Rule #5: Take one day off per week and go nuts. I choose and recommend Saturday.

List of allowed foods:
Proteins
*Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks)
*Chicken breast or thigh
*Black beans
*Beef (preferably grass-fed)
Pork
*Fish

Legumes
*Lentils (also called “dal” or “daal”)
Pinto beans
Red beans
Soybeans

Vegetables
*Spinach
*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
*Sauerkraut, kimchee (full explanation of these later in “Damage Control”)
Asparagus
Peas
Broccoli
Green beans

For more information, go to http://www.fourhourworkweek.com/blog/

How Fitness Models Eat

Had you ever wonder how fitness models train and eat?
The main thing in getting ready for an event is diet.
If you want to look good and have energy for exercise, the diet needs to be cleaned up.
Success of getting ready for the big event consists of diet, exercise and beauty – so eat clean (60% of your success), train (30 % of your success) and exfoliate, tan, moisturize, hair removal (10% of your success).
Thus, diet is more important in this proccess than anything!
1. Forget about sugar, starches ( pasta, potatoes, white flour), processed food and fast food.
2. Welcome lean protein ( chicken, fish) – 60% of your diet, complex carbs ( quinoa, brown rice, buckwheat, oatmeal) – 15% and healthy fats ( olive oil, avocado) – 25% of your diet.
3. Calculate your daily calories. If you need to lose weight- try to consume no more than 10 calories per each pound of your body weight. If you are in decent shape – consume about 15 calories per pound of your body weight. Eating enough calories in the proper macronutrient proportion will help you build muscle, increase your metabolic rate, and ultimately lose more fat. It will also set a solid foundation for your body and help it adapt properly to each new phase of contest dieting. Here’s an effective nutrition plan to get started.

Breakfast – 5 egg whites with spinach, mushrooms, onions, tomatoes, or whatever vegetables you like. Or oatmeal, just make sure it is not premixed or instant oatmeal, but real oatmeal. One of the fastest ways to get breakfast is to mix four or five egg whites in a blender with half a cup of oatmeal, a couple of packets of Splenda and some cinnamon, then pour the mix into a skillet and cook them like pancakes.

Most athletes know that eating the same food everyday will help to lose weight. Cooking ahead and having plan for each time you eat will help to stay on program.

Midmorning: No fat, no sugar protein shake. Add strawberries or blueberries for taste. Or coffee instead of water to make mocha shake.

Lunch: tuna, shrimp, fish, chicken, turkey with vegetables and one scoop of brown rice.

Midafternoon: protein shake or piece of chicken or tuna.

Dinner: stir fry with chicken or lean strips of beef and a bunch of peppers, onions, broccoli, zucchini, cauliflower, green beans, cabbage and mushrooms. A leafy green salad with tomatoes, asparagus, spinach, bell peppers, cucumbers, green onions, and chicken or shrimp on the top would be great as well.

If you are hungry before to go to bed, all you are allowed to eat os protein shake or egg whites. Protein only.

Water: one gallon a day of water. Two glasses between meals. No soda, soft drinks, no artificial sweeteners, no juices. If you are craving sugar, use splenda.

Seasonings: vinegar, mustard, relish, salsa, hot sauce, and just about any dry seasoning. Sugar-free gum is allowed.

SEE THREE DAYS BEFORE EVENT COUNTDOWN HERE

There are 4 types of burn out.
“Excited Looser”
-You exercise every day
-Very determined to reach your goal weight
-Push yourself harder
-Sick of exercising, physically can’t take it anymore / burned out.
Resolution: Take it slow. You can’t jump over your psychological and physical abilities.
Burnout happens when you expect too much too soon. Start with lowest reps, sets and weights. Work your way up.
Balance excitement with bigger picture.

“Discouragement”
-You are excited in the beginning.
-There are no immediate results.
-You work so hard…
-Burnout – excitement faded because there are no or little results.
Resolution: Set mini goals. Mini goals focused on process, not results ( work out 6 times a week for 45 min instead of lose 10 lb in 30 days) Persistence is the key.

“Stalling”
-You are not excited anymore.
-Boring and exhausting – your perception of exercise.
-Burnout – you would do anything instead of exercising.
Resolution: Switch over your exercise every week. Plyometrics, yoga, zoomba, running, cycling, pilatis, try everything and switch, switch, switch.

“Surrender”
-You are excited in the beginning.
-Then something comes up.
-You will exercise tomorrow…. maybe…
Resolution: Looks like exercising is not on the list of your priorities anymore – get a friend to work out wih you or Facebook group, forum, tracker, whatever can keep you accountable for logging every day.