shadowofman Posted August 7, 2011 Posted August 7, 2011 I have been extremely prone to pulling my back muscles as of lately. In fact, I constantly feel like I am about to, and for the past three months, I in fact have about once a month. Used to be about once a year and I thought that was way too much. It really sucks because it effects my breathing and speaking abilities. Is this just a matter of needing to strengthen my back muscles through exercise? I have to admit, I've been a bit out of shape lately. I can't quite tell if it's my upper latissimus dorsi or my lower trapezius, but what exercises might I do in particular to help? My back is the one part of me that I've never really been able to get a good workout.
FitChick Posted August 9, 2011 Posted August 9, 2011 Not just strengthening back muscles but then stretching them. Lots of people like yoga. I personally find it boring so I use weights and then make sure I stretch really well after.
Ruby Slippers Posted August 9, 2011 Posted August 9, 2011 My back got a lot stronger when I started working out my entire core -- back and abs -- in the same sessions. They support each other, and if you strengthen both, you will probably be amazed at the effect this has on your posture and core strength. And you don't have to go nuts with the intensity. Even some gentle exercises can have a big effect. Also, I believe that mental and emotional factors can affect our physical well-being. So if you are experiencing any abnormal stress right now, that can make certain parts of your body feel weaker. When I am feeling emotionally and mentally strong, I feel physically strong, and vice versa. Try some relaxation exercises, too. Easy, relaxation yoga is wonderful for this. I do it almost daily, and consider it a moving meditation.
antinko Posted August 9, 2011 Posted August 9, 2011 Stretches are very useful and, yes, you should aim to work out your entire body. Focusing on one muscle group isn't going to yield the best results. If you are exercising your back, remember to engage your core for extra support and keep your back straight. Form first, resistance second. If you know anyone qualified/experienced in exercising, then I suggest you get them to help you adopt good habits. I always consult someone more experienced than me before switching up my workout routine.
cerridwen Posted August 9, 2011 Posted August 9, 2011 My back got a lot stronger when I started working out my entire core -- back and abs -- in the same sessions. They support each other, and if you strengthen both, you will probably be amazed at the effect this has on your posture and core strength. And you don't have to go nuts with the intensity. Even some gentle exercises can have a big effect. Also, I believe that mental and emotional factors can affect our physical well-being. So if you are experiencing any abnormal stress right now, that can make certain parts of your body feel weaker. When I am feeling emotionally and mentally strong, I feel physically strong, and vice versa. Try some relaxation exercises, too. Easy, relaxation yoga is wonderful for this. I do it almost daily, and consider it a moving meditation. ^This. Consider pilates too, shadow. They'll strengthen your abdominals, which will help with back support and pain. There IS a strong link between emotional upset/stress and back pain as well. Take note if you experience more pulls during difficult times.
Author shadowofman Posted August 10, 2011 Author Posted August 10, 2011 I used to do pilates actually. Felt really good and will likely be starting that up again. I have a big problem with form first/resistance second. Or maybe just a problem with good form especially in weight training. Rowing and pull downs have never felt right to me. And I also have a big problem with meditative exercises. I think if I could manage that, then I wouldn't have the insomnia that I do. But my mind races constantly.
Forever Learning Posted August 12, 2011 Posted August 12, 2011 In the past decade I've been prone to pulling a muscle in my neck or between my shoulder blades. Something as simple as washing my hair in a hurry and swinging my head to the side to look up to grab the shampoo would do it now and then (I was tense and in a hurry is what usually happened). Also when I am trimming tall bushes outside my house, holding the trimmers above my head for long periods of time, next day I've got drama between my shoulder blades. The simple thing I started doing was when walking, raising my arms above my head and back down, about 50 times or so. I do this every day. Starting from arms hanging at my sides, bringing them out and up like a bird about to talk off in flight, to all the way over my head and back down. I look like a goof doing this as I walk. I don't care. It has worked out the kinks between my shoulder blades by just using these overhead lifing muscles every day, even though no weights were involved, just resistence from gravity. I guess I just wasn't using these muscles enough. Now that I do, they don't give me problems.
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