Two of the main causes of back pain are obesity and weak abdominal muscles. In this article, we look at 4 ways to develop a leaner body and stronger abdominals-so you might just start to see your six-pack!
1.Dead lift to Build Muscle. Your resting metabolism (the rate at which your body burns energy when you are at rest) is higher if you have more muscle. So you will burn more energy throughout the day and lose more fat. Work on building the bigger muscles like the triceps in your arms, the hamstrings and quadriceps in your legs and the trapezius and latisimus dorsi in the back. In order to build muscle, you have to use resistance-weights. If you choose to exercise at home then use dumbbells-they take up very little cupboard space. Another option is to join a gym and use barbells. The exercise that uses more muscles than any other is the dead lift. Start with light weights and always be sure to use good posture-never bend your back.
2. Eat Slightly Less-The Caloric deficit In plain language this means slightly under eating. Here are the daily energy needs of people who are moderately active: A 30 year old woman, weighing 154 pounds or 70kg needs 2300 calories. A 30 year old man of similar weight needs 2600 calories. By the time theyve turned 40, the woman only needs 2200 calories per day, while the man needs 2500 calories. Find a calorie calculator on the Internet, and then calculate how much energy (calories) your meals contain. To lose weight safely and gradually, eat 250-500 calories per day less your daily energy needs.
3. Cardiovascular Exercise With Intervals. Swimming is a great exercise which doesn’t hurt the joints. Another choice is walking, especially if you’re unfit. As your fitness level improves, you need to use interval training. In plain language, this means alternating between exercising at a fast pace and a slower pace. So, using a 20 minute swimming session as an example: 5 minutes warm up, 2 minutes fast swimming, 3 minutes medium pace, 5 minutes fast, 3 minutes medium and then 2 minutes cool down.
4. Strengthen the abdominal muscles. There are many exercises for the abdominal muscles. If you have any lower back pain, choose exercises with a smaller range of motion such as the crunch. Exercises with a larger range of motion, such as the sit up can put a strain on your lower back. The crunch: lying on your back, with your feet on the ground and knees pointing to the ceiling, place your hands behind your head or folded on your chest. Curl your torso forward, lifting your shoulders off the ground. Feel your abdominals crunch.
Build your Back,Beat the Pain is a step by step plan to strengthen your back and abdominal muscles and beat back pain.
