Back Pain

Workouts for Back Pain Management and Recovering from Surgery

Edward Massey • October 24, 2016
Back pain is a common ailment that affects most people at some point in their life. It normally feels like an ache, tension or stiffness in your back. The pain can be triggered by bad posture while sitting for long hours in an office, bending awkwardly, or lifting incorrectly. Backache occurs most often in the lower back, although it can be felt anywhere along your spine, from your neck down to your hips. Practicing yoga has been shown to relieve back pain. In fact, according to the National Institutes of Health, a recent study has determined that weekly yoga classes can significantly reduce back pain and improve back movement. A number of yoga teachers have developed yoga sequences designed specifically for sufferers of back pain with a specific focus on target muscle groups. Mindful Movements #1 - Restore by Sarah Kusch
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1. The Best Pre-Workout Stretching Warm Up Routine
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Cutting edge pre workout stretching routine. If you want to get ready to burn more fat and get your body in shape faster then this pre-workout stretching routine is just for you. By getting your body ready you will be able to push harder and so burn more fat with each workout! So make sure you warm-up with this powerful pre-workout stretching routine!
2. Flexibility, Agility and Cardio Workout
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This routine starts with a dynamic warmup, then progresses into a series of movements that are designed to get your heart rate up, but also challenge your flexibility and agility. Join Angelo as he helps you take your overall fitness to the the next level.
3. Daily Muscle Relief to Alleviate Back Pain
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Join Kelly Lee for her Daily Muscle Relief Series. These low impact exercises will help to counter the strain you place on the body through high intensity exercise and the effects of sitting during the day. This video will help to alleviate back pain by strengthening the back and lengthening the muscles in the front of the body. Use this routine to begin your day or before your workout for increased stability and mobility.
4. Reduce Heart Rate and Muscle Soreness with Linda's Cool Down
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Linda Soares takes you through her cool down to decrease your heart rate and reduce delayed muscle soreness. Follow her static stretches to reduce injury risk in this Grokker Premium video.
5. Mindful Movements #1 - Restore & Breathe
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This routine is designed to give your body a break following intense workouts from prior days and also to learn how to improve your breathing and open up tight muscles to enhance your performance in all of your activities. This is not a strenuous flow, but instead includes movements where you will be holding stretches and poses intended to promote recovery and rejuvenation. You will be amazed at how much your range of motion improved from the start of the routine to the end!
6. Warm-up & Stretching Exercises
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Reduce the risk of injury in sport & fitness
7. Barre HIIT Fusion
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Join Kelly as she takes you through a series of barre movements and high intensity intervals to boost your metabolism, and keep you burning calories all day. The isometric movements of barre will tone and tighten while the intervals torch calories to help show off your brand new muscles.
8. x5 Cardio Intensity - Warm Up & Dynamic Stretch
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Welcome to x5 Intensity, your 5 week, full body transformation workout series. Warming up before you exercise is absolutely essential, and in this video will show you the safest and most effective way to warm-up for all of your Cardio Intensity videos. Make sure to complete this video every time you perform x5 Cardio Intensity. So join Grokker experts, Jenny Pacey and Wayne Gordon, and transform your body with their unique workout series, x5 Intensity.
9. 10 Min Sore Muscle Workout Routine
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Have sore muscles but want to workout? Join fitness professional, Caroline Jordan, for this quick "sore muscle workout routine". The exercises in this video are designed to move your body through functional movements at a lower intensity than your actual workout. This dynamic exercise sequence will enhance blood flow to your working muscles and increase their internal temperature, potentially helping them recover faster and feel less sore from an intense workout. The fluid motions and yoga postures included in this 10 minute exercise routine will bring mobility back to your body, soothe sore muscles, and help you prepare for the next day's training! What causes sore muscles? Delayed onset muscle soreness, or DOMS, is the soreness you experience 24 to 48 hours after intense bouts of exercise. DOMS begins with micro-tears that occur inside your muscles during your workout. These micro-tears set off an inflammatory response and your body’s immune system works to repair the damage. This causes swelling and fluid buildup in and around the muscles creating excess pressure which sends an “ouch” signal to your brain. “How can I tell the difference between soreness and a strain?” IF words such as “throbbing”, “stabbing”, or “popping” enter your vocabulary while working out, you may have strained a muscle. Another sign of a strain (which is a large muscle tear): the pain persists even when you stop doing the activity. Soreness that occurs during a workout, however feels uncomfortable, but the pain should let up when you stop. If you think you may have strained a muscle, stop what you are doing immediately and see your doctor. “If I am sore after yesterdays workout, can I still exercise today?” Yes, but with some adjustments. If you are resistance training, its recommended not to exercise the same muscle groups on two consecutive days. If you’re feeling sore, perform a low-intensity activity, such as walking, yoga, or swimming. These activities will help temporarily relieve stiffness and it will feel good to get your body moving to shake off the sore muscles. Always check with your doctor before beginning any workout routine. If your soreness lasts longer than a few days, you want to go see a doctor or physical therapist! Be mindful and train smart - take care of your body and do whats right for you! Heres to health and a long life :)
10. Daily Muscle Relief Foam Roller Exercises
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Experiencing muscle pain due to your workout regimen or your 9 to 5? Kelly Lee's low-impact foam roller exercises will loosen and relax your muscles, which is the perfect way to begin your day or get you ready for your workout. Be sure to check out the rest of Kelly's videos designed to soothe painful muscles.
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