How To Get Rid Of Lower Back Pain

During a recent bout of severe lower back pain, my physiotherapist put me on a course of back exercises to alleviate my back pain.

I have to say that I was somewhat surprised given that I was in so much pain, but it actually worked and helped me recover quickly.

The theory behind stretching your back – even when you have a sore lower back – is that by extending the back muscles, you give relief to your back by taking pressure off the affected areas.

If you suffer form a herniated disc, your physio may have you do back exercises for disc problems because it will relieve the pressure caused by the herniated disc on the spinal nerves.

The back exercise I found most helpful was “the cat”. In this exercise, you get down on your hands and knees and arch your back up for a few seconds just like a cat. When you do this, you can feel the stretch in your lower back muscles.

Depending on how much pain you are in, your physio may recommend doing back exercises several times during the day. Don’t overdo things though. The last thing you want is to re-injure yourself.

One of the most popular lower back exercise programs is the McKenzie back exercises. Robin McKenzie is a famous physiotherapist from New Zealand whose techniques have been practiced for many years.

McKenzie believes that people suffer from back pain as a result of poor posture or bending incorrectly when lifting. The book advocates a series of back exercises including many safe lower back exercises which help make the back more flexible by extending the spine and improve your posture. (Note: talk with a doctor or physiotherapist before using this approach.)

One of the most popular items for back exercises is a Swiss ball, also known as an exercise ball or a fitness ball. Low back exercises with a Swiss ball really give you a good stretch.

A word of caution though. When you first start using a Swiss ball, take it easy. I slid off it a few times and if I’d had a sore back, this could have been painful. But when you do low back exercises on a Swiss ball, you are going to love the feeling that the stretch gives you.

If you like swimming or being in a pool, look into exercise programs that involve back exercises in a pool. You will find them at your local YMCA or swimming pool.

What’s good about doing back exercise in the pool is that the water takes the pressure off your back giving you more freedom to move and stretch your back.

At first it seems odd to be doing exercises when your lower back is sore, but I’ve learned that depending on your situation, it can be one of the best things you can do to get on the road to recovery.

By: Frank Thornton -

Article Directory: http://www.articledashboard.com

Frank Thornton writes frequently on health and fitness. Learn more about relieving your back pain at www.relievingyourbackpain.com

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Hope you enjoy the read as much as I did and please if you have something to say, use the comments form below to let everyone know your thoughts.

Have a great day!

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Home gyms have now become a significant part of exercise programs. A gym at home gives you a chance to exercise in the worst weather, and without the worry of having to wait for your turn to use a machine. Home gym equipment has improved drastically over the last few years. Today, a wide range is available, ranging from the traditional weight bench to the multi-station gym. To set up a gym at home, you should start by purchasing the right equipment.

For your home gym to be effective, the following are crucial: an apt area of space; a seven-foot barbell; a power rack; a strong bench; cast iron weights; a calf block; dipping bars; chinning bars; and a pair of dumbbells.

A 7 x 10 feet area is perfect for a home gym. It is not mandatory to purchase everything that a public gym has; most of those machines go unused anyway. The abovementioned requirements should suffice for a home gym. The power rack is an absolute must, a necessity for such exercises as the squat and the bench press. Chinning and dipping bars generally come with the power rack. Also essential are cast iron weights and a seven-foot barbell. Standard bars and weights should suffice; still, if money allows, there is no harm in going for Olympic weights and bars. A strong bench is essential for bench pressing; so are adjustable dumbbells and a calf block.

Setting up a great home gym is a one off payment and may seem exorbitant initially. However, in purchasing the equipment you would probably be parting with as much cash as you would do for a year’s usage of a public gym. Furthermore, the exercise equipment is yours for life.

Gyms provides detailed information on Gyms, Home Gyms, Gym Equipment, Home Gym Equipment and more. Gyms is affiliated with Golf Fitness Programs [http://www.e-FitnessPrograms.com].

Effective Body Core Conditioning Tactics

You rely on your body to get get out of bed, to lift your children, to perform your job and to take you places everyday. If you appreciate what your body does for you, you will provide it with nutritious food, hydrate with water and be sure to add some activity into your day.

What is your body’s “Core”?

Your body core is the midsection of your body, from your groin to your shoulders. The core includes the pelvis, abs, back and chest muscles. It is this core that offers stability, balance and flexibility. Every movement you make originates in the core – whether you are reaching for your toothbrush or running a marathon. If the core is not properly conditioned it will limit your physical abilities.

Working the muscles in your body core will improve the effectiveness of movements in your limbs. Most exercise routines focus on building muscle. By creating a stable, strong base for those muscles you can optimize the strength and flexibility of each limb.

How do you strengthen your Core?

There are many exercise routines and products that work the muscles of the body core. Professional trainers create customized routines to enhance an athlete’s abilities by developing the proper core muscles. However, there are also many programs developed for individuals who wish to incorporate it into their fitness routine or to begin one.

The exercises and products developed to strengthen your body core do so by creating resistance or instability so that the core muscles must respond to maintain balance. The exercises are gentle on the body but are intense and beginners will quickly ‘feel’ the muscles being used. Proper alignment is key so having a trainer to check your position will help identify the safest and most effective way to perform an exercise.

Body core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. Two popu
1000
lar forms of exercise that develop core body strength are Pilates and the Swiss ball.

Pilates uses the body as its own form of resistance. Learning to breath properly and perform slow, controlled movements allows a person to isolate and strengthen core muscles.

The Swiss ball (also known as a Fitness ball) is an easy and fun way to strengthen the body core. While there are many exercises that can be performed with the Swiss ball, simply sitting on it will create the instability needed to engage the core muscles to maintain balance.

Good core strength is important at every age and fitness level. Whatever your goals, find a way to incorporate body core conditioning into your routine to reduce fatigue, avoid muscle strain and improve your strength and mobility.

By: P. Wolbers

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Paul Wolbers is a Fitness Enthusiast dedicated to helping others achieve physical fitness, longer life, and better overall health. You can visit his website and discover more at: www.MagnumNutrition.com

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Our lives are getting busier, people have less time, and we all need to exercise daily to keep our bodies healthy and in shape. Gyms are great if you have the time to spare and if you need more motivation from other people, but how often in a week do you have plenty of time before or after work? When you are trying to fit a fitness program into your life, convenience is a vital factor. Add up the time used in packing your gym bag and toiletries, driving there, fighting for a carpark, checking in, putting your items in a locker room, waiting for equipment, making polite conversation with staff or other members, showering, then driving home. This can add up to 2 hours per day. If you have a home gym you can save more of your precious time plus never have to pay a gym membership again!

To help choose what equipment is best for you, start with these steps:

• Work out what goals you want to achieve and break them down into achievable goals. For example, if you desire to lose body fat, you must choose exercises that build muscle to increase your metabolism as well as some equipment to do cardiovascular work on. For muscle development you will need to train with your body weight and/or external weights such as dumbbells or a barbell to make your body shape change.

• Create a good workout program yourself or look on the internet. The best place to start though is to get an experienced Fitness Specialist or qualified Personal Trainer to write your program and take your measurements. I’m sure you agree that guaranteed success is superior to guessing your program.

• Choose an eating plan that suits your goals and is maintainable. You won’t lose body fat very easily if you only increase your exercise and don’t change your diet. Otherwise a Trainer can also help you with this if you want faster results.

• Update your program by doing something different or ask a Trainer to tweak it for you every 10-12 weeks to give your muscles a new stimulus.

See below three categories of Home weight training equipment to suit your needs:

Essentials for a Basic Home Gym Setup

- All dollar values are in Australian Dollars

- What

- Why

- Approximate Investment

- Considerations

1) Training Mat

- For floor work & abs

- Starting around AUS$20

- Make sure that it is thick enough for a concrete surface

2) Sets of dumbbells – at least 2.5kg, 5kg & 7.5kg

- Many exercises such as Shoulder press, Upright rows & Squats

- Starting around $3.50 per kilo

- Rubber coated are best as they don’t scratch or rust as easily

3) Fitball / Swissball

- Core strengthening, balance, abs, & legs

- Starting around $50 for a good quality one

- Make sure that the maximum weight tolerance is at least 110kg

4) Resistance tubing/strips

- Upper body exercises, assisted chin-ups, rehabilitation

- Starting around $15

- Tubing is better if it has handles

5) Weighted Medicine Ball – 3kg, 4kg or 5kg

- Abs exercises, power throws, pushups, weighting your squats

- Starting around $12 per kilo

- You only need one or two

6) Weight Bench

- Great for many dumbbell & body weight exercises

- Starting around $200

- Very useful if you also have dumbbells

7) Stairs, strong wooden box or strong chair

- Dips, step ups, step downs, power jumps

- You will already have it at home

- Make sure it’s sturdy!

Big Mirror

- For watching your technique

- Depends on whether you get it new or 2nd hand

- The bigger the better!

For a Well-Equipped Home Gym – Add these too:

1) Complete Multi-Purpose home gym

- Targets most areas of the body

- Starting at $1000+ depending on the facilities available

- Make sure you choose one with a wide range of exercises

2) Adjustable weight bench with a benchpress rack, plus a barbell & weight disks

- Good for training legs, chest, back, legs and even use the bench for step ups; very versatile

- Bench – Starting around $250

- 20kg Olympic Barbell – Starting around $120

- Weight Disks – Starting around $3 kg

- Start with 5kg & 10kg disks, then add some 20kg as soon as possible.

3) Pairs of Dumbbells 10kg, 12.5kg, 15kg

- Squats, presses, rows, flyes, abs, lunges, deadlifts plus much more

- Starting around $3 per kilo

- May need a storage rack to keep them tidy and easy to access

4) Ankle weights – 1kg, 2kg, 3kg

- Good for leg curl, step ups & weighting your wrists for pilates exercises

- Starting around $35 a pair

- You may need one or two

5) Half foam roller

- Good for balance exercises such as squats, also for stretching and myofascial release to help minimize tight muscles and injuries

- About $35 – A full foam roller is great for myofascial release, especially for the ITB – when you’re ready for the pain!

6) Chin up bar

- To strengthen your upper body & improve your posture, and burn heaps of calories

- Install one yourself or do outside on a tree branch

- Can do incline chin ups on the edge of a heavy table also

7) Back extension bench

- Glutes, back and hamstrings – Starting around $200

- Get one that you use your own body weight

Rubber Floor Mat

- For protecting your floor from dropping equipment

- Starting around $15

- Stop the dents in your floor from dropping dumbbells

9) Balance disk or balance board

- Works on core and balance – essential for over 50’s

- Starting around $15

- Great for core stabilisation and balance work

10) Pictures of Arnold or someone you want to be like on the wall

- To get inspired and more motivated – Priceless!!

For an Optimally-Equipped Home Gym – Add these too:

1) Leg press

- Targets quads as well as strengthening calves, hamstrings, glutes, and adductors

- Starting around $400 or save money by having it part of your Multi-Purpose Home Gym

- Make sure you choose a Multipurpose Home Gym with a wide range of exercises

2) Leg curl

- Targets hamstrings & glutes

- Starting around $300

- Make sure you learn correct technique so that you will fire the right muscles

3) Pairs of Dumbbells 17.5, 20kg, 22.5kg, 25kg, 27.5kg +

- Train for strength, muscle growth or just to better tone muscles, depending on what program you are using

- Starts around $3.50 per kilo

- You will definitely need a storage rack for these!

4) Squat Power rack (adjustable for both barbell squats and benchpress)

- You can do most strength as well as power exercises

- Starting around $500

- You will need more weight disks with this. No slacking with the weight!

5) Lat Pull-down machine

- Better back and bicep strength. Helps improve posture.

- Starting around $500

- Just get it!

6) Cable machine

- Can be used for many strength, power and ab exercises

- Starting around $1000

- Adds more variety to weight exercises, if you can afford it

If you think that any of this is out of your price range, firstly do some adding up for yourself. What would you and your spouse spend in gym memberships in the next 5-10 years? About $7,000-$10,000? This makes the cost of a basic home gym fade into insignificance – it will pay for itself before 5 years is up! (You could even charge for the kids to use it to cover maintenance costs!) What a great investment which means an extra $1200+ per year that you can have in your pocket instead of a wasted membership at a non-attended gym. Also if you start with the basic set up you don’t have to outlay much money at all.

If you are looking more at buying single bits of equipment that do a lot of different movements but don’t involve a lot of shopping around, the best single piece of equipment to invest in is a Multipurpose Home Gym. These come with several different upper & lower body weight exercises as part of the setup. If you choose to go with a Multipurpose Home Gym, make sure you also add some extra free weights as soon as possible in your program to give you more variety.

In conclusion, there are unlimited machines available to target every area of the body. Just make sure you choose the right equipment for your specific wants and needs so that you don’t waste money on useless gimmicks. Always invest in good quality, as it will save you money on maintenance costs in the long run.

Be ready for our next article which goes on to explore cardio equipment for your home!

By Angela Watson-Brown, Fitness Specialist

Dip. Fit., Dip. Sport & Rec

About The Author

Angela Watson-Brown is a Fitness Specialist and Children’s Coach in Queensland, Australia. She also helps people set up their own Fitness Equipment for their home. She has a passion to help others achieve optimal fitness and health in their personal lives and recommends Powermax Fitness Equipment to help you get started.

http://www.powermaxfitnessequipment.com.au

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The Run Down On Balance Ball

First thing first, Balance Ball is also known in a variety of different names. However, the most common name for Balance Ball is called, the Stability Ball. Balance Ball is also known as Swiss Ball, Exercise Ball, Fitness Ball and Physio Balls.

The Balance Ball has had long-standing success in the world of clinical rehabilitation. However, due to their effectiveness in developing balance and core strength, athletic trainers, coaches, personal trainers and physical education teachers have begun to integrate them into their programs. Now they are the new craze in the world of athletic and functional conditioning.

The history of the Balance Ball originates back to the early 1960s. It was made by an Italian toy maker, Aquilino Cosani, and sold primarily in Europe as the Gymnastik.
The balance ball is a conservative treatment option for back pain sufferers and is designed to help prevent further episodes of low back pain as part of a rehabilitation program. The exercise ball is effective in rehabilitation of the back because it helps strengthen and develop the core body muscles that help to stabilize the spine.

Once limited to the rehabilitation and clinical setting, the Balance Ball has permeated to all sectors of the health and fitness community. In clinics they are still used to provide gentle proprioceptive stimuli for individuals recovering from surgery. The balance ball is fun, it’s colorful and everybody from pediatric patients to geriatric patients literally find the Balance Ball to be something unique and that they can generate some enthusiasm about. The unique thing about the Balance Ball is that they utilize the neuromuscular system in a way that no other exercise equipment I have come across has. That is that they incorporate the use of:

1. Multiple muscle systems
2. Neurologically induced muscular responses
3. A normal and natural process of balance
4. The body’s own normal processes, to establish and restore balance.

By: Jerry Hall Leo -

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The Balance Ball has had long-standing success in the world of clinical rehabilitation. Find out How the Balance Ball can Improve your Fitness at www.smartreviewguide.com/balanceball

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If you decide that you want to purchase a home gym machine, there is a huge variety to choose from that vary in features, resistance types, size and price. When you are choosing a home gym you have to think what you plan on using the gym for, do you plan on doing some serious bodybuilding? Or do you just want to stay in shape? How many exercises do you want featured in your gym?

If you want to power-lift and body build you should look for a home gym with plate-loaded resistance, leverage plate loaded resistance, or fixed stack resistance. If you just want to stay in shape, home gym machines with power rods or resistance bands are good options. Resistance bands home gyms are good for people with limited space and people who want to travel often but do not want to drop out of their exercise routines. Also, resistance bands are great options for people who cannot afford the other larger home gym options that are available. Home gyms with power rods are compact and have a huge variety of exercises, but if you get a home gym with power rods you can’t lift over four hundred pounds, so if you want to lift over four hundred pounds it is not the best option for you.

Plate-loaded, leverage plate loaded, and fixed stack home gym machines are better options for body-building because they are designed better for power-lifting and usually have a lift capacity that is more than four hundred pounds. Whichever of the machines you decide fits your needs the best, the price of a home gym will depend on how many exercises and features it has.

Alexander Sutton has worked in the fitness industry for more than 9 years. For additional information, please visit home gyms.

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I want a home gym that does not take up space and can be put away when guests come over. Been looking specifically at the Total Gym and just looking for opinions and other options.

How To Use A Leading Exercise Ball

So what’s The Purpose of Leading Exercise Ball?

Before looking at the motives of using a leading exercise ball, we need to understand as to what exactly are exercise balls and why are they even used in the first place?

Exercise balls are also known by several alternative names such as Swiss balls or fitness balls, the latter term being more prevalent. There are several exercises in yoga, Pilates or other general workout in which the body needs to stay balanced while performing the exercise. It is under these conditions that an exercise or fitness ball is used. Virtually all exercise balls have an outer coating of soft elastic PVC which is completely harmless to the human touch and hence is ideal for contact exercises. The basic principle behind using exercise balls is to increase the effort required for exercising which will eventually help in building more muscles. There are several ways in which exercise balls are used such as by adding balance challenges during exercising or by engaging the scarcely used muscles to provide balance to the entire body which will correspondingly help in strengthening of such muscles.

The leading exercise ball is a special kind of exercise ball which was invented jointly by some Swiss medical therapists. Initially, the only purpose of leading exercise ball was to provide support during various exercises and the reason as to why such a need was felt is because a rigid surface, when used for support, can induce unnecessary strain on the contact muscles. It is here that the leading exercise ball provides the solution by replacing a rigid surface with a soft, compressible surface thereby lessening the amount of muscle strain considerably.

All the major muscles of the body can be strengthened by working out with the leading exercise ball. Since these balls maintain their strength even while undergoing pressure, they are quite popular even among those engaging in yoga or aerobics. Such balls are also used by several athletes who are engaged in heavy duty workout training.

It’s important to note here that leading exercise balls do require some time to get used to in an optimum manner. It is not recommended that you go all out using a leading exercise ball with each and every exercise that you do, while just starting out. In fact, you should limit yourself in using a leadi
1000
ng exercise ball with a maximum of two exercises while starting out. Of course, if you have been working out for quite some time, say two months, then you can surely use a leading exercise ball with any exercise which you have mastered during your time in the gym. Again, let me add here that a leading exercise ball should be used with caution and not by throwing caution to the wind.

As mentioned earlier, leading exercise ball was originally invented to cure medical conditions but this is no longer the case. Several exercises which are done with a standing position can include a leading exercise ball to simultaneously improve the back muscles as well. Similarly for those exercises which are done in a sitting position, addition of leading exercise ball can dramatically improve the abdominal muscles.

By: Bill Nad

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For more information on picking a diet and workout plan for yourself you can visit my Master cleanse diet review or my 6 pack abs review.

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You have decided to get more exercise and one of the best ways is to sign up at the gym. This is not always without problems though:

• you are not happy with the membership charges,
• you understand you will need to take a lot of time out to travel to the gym and get changed in and out of gym wear,
• you also need to fit your workout times in with the gym opening hours.

Well visualize a gym that is open 24/7, is no travelling distance, where there is no one watching over you and there are no monthly charges. You have just imagined your own home gym.

There are no good reasons why you cannot make a home gym in your house or apartment. A home gym makes your workouts convenient and private. By doing your exercise in your home means that you save time and money. Naturally you may have budget or space limitations but creating a gym at home can be really practical. Imagine all the cash saved in gym membership fees and driving costs over the year.

Possibly the best approach for you is to start with one piece of equipment and add further functionality over a period of time. Try starting with just a workout bench: these do not take up too much space and many cost under $100. The best position in your home will be well ventilated and lit and ideally have a fairly high ceiling. Just ensure that there is enough space around you while you exercise.

If budget and space allows then you can invest in a Home Gym Machine. These are practical, all in one exercise machines. The cost here starts in the hundreds and, if you have the funds, you can go to the tens of thousands for the most expensive models.

These machines comprise a bench and various sets of weighted pulleys combining most of the various exercises of a commercial gymnasium into and all in one machine. These machines allow you to perform presses, curls, pull downs, squats and many common gym workouts.

Home Gym Machines are sold in most large sports equipment stores as well as online at sites such as Amazon and Walmart. It may even be worth checking out the classifieds in your local paper or maybe Ebay for some pre-owned equipment that will really help with limited financial resources.

So do not waste any more time, start now with building your very own home gym today.

Home gym machines are available in a vast array of sizes and types for all types of workouts that you might want, from full body workouts to specific trainers, such as elliptical trainers, treadmills, exercise bikes, and many more.

I find that when I miss a couple of days of exercise, I get really lazy to get back into my workout routine. With my home gym machines I have no more excuses, and my flat tummy, generally feeling healthy, energetic and optimistic, are proof of it.

I am sure you also experience many days when you only have an hour free before or during work, family, and other commitments, but you know that you urgently need to workout for the sake of your health, to have more energy, and to look your most attractive. Then it is a great luxury having your own home gym machines right there for a daily workout. Also consider the savings in time travelling to and from your local gym, time spent at the gym waiting for specific machines to free up, as well as the monthly gym membership fee savings. I enjoy the luxury of working out by myself, or with a couple of family members or friends, playing my own music and going wild trying out new exercise positions.

You have a large variety of home gym exercise equipment on the market for you to choose from, and in all price ranges. The price of the machine depends on the number of features and workout stations that it has, but it is often cheaper than you think. It is advisable to decide what your workout objectives are, as you would choose your home gym machines accordingly. Maybe you want an elliptical trainer or treadmill for weight loss and cardio workouts, or a bench press and dumbbells for muscle and strength training.

On the whole home gym machines are more compact than their commercial equivalent; some are made for upper body workouts only, while more advanced equipment offers a full body workout. Additionally, there are units that come with interactive cross-trainers for various upper, lower and whole body workouts.

For the sake of convenience it is nice to have a dedicated space for bigger sized home gym machines, such as an exercise room, or space, maybe a basement or garage, where more than one person can workout at the same time. Other exercise units can fit into the corner of a room, however, and will be a plus feature in that room.

Take a look at home gym machines in department stores where you can try them out for feel and size. When you have decided on a specific model, go to the manufacturer’s site online first for price comparisons as their prices are normally very competitive, and they also deliver right to your door.

Following are some of the reliable brands to look out for: Weider, MEGATUFF, Fitcore, Body Craft, Body Solid, Lifecore Fitness, MEGA, Stamina, Sunny Health Fitness, Valor Fitness, Powerline, ProForm, Bowflex, and Bodylastics, amongst many more. Almost all of the better machines come with a five year limited warranty on materials and workmanship.

To Your Great Looking Body!

Tennis for fitness and social fun

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Hey Readers! I’ve been comin across some crazy stuff the past few days from a few different blogs around the web which I just had to share with you. Check em out below…

Download exercise equipment 1.0

http://www.equipmentexercise.us – The fitness industry has become big business as more and more people work out to get in shape. Many companies have gotten onboard the bandwagon.

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This extra thick 7mm Exercise Equipment Floor Mat helps to protect your carpeted, hardwood, and tile floors from damage while using exercise.

Hope you enjoy the read as much as I did and please if you have something to say, use the comments form below to let everyone know your thoughts.

Have a great day!

ok so basically
i exercise everyday but mostly cardio
i also want to build muscle not to much just i wanna have a fast metabolism and long, lean, toned muscles but lose all the body fat (i am also on a healthy, good, diet)
i dont really have access to a gym
the fitness equipment i have is
two 3lb dumbells, one of those fitness balls (the big blow-up ones), a leg press machine and a ski machine (kinda like an elliptical but you arms and legs move independently which = a more efficient workout)
does anyone know of any good workouts or any websites that have them
Thanks ahead of time