Back Pain

Workouts for Helping Manage Back Pain and Arm Pain

Edward Massey • November 1, 2017
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. HIIT #5 - Performance by Sarah Kusch
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1. The Fundamentals of Mobility: Upper Body
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In this video Chris will show you how to increase your upper body mobility, enhance your performance, and also reduce your risk of injury. From spine extensions on the foam roller to pec releases with the lacrosse ball, feel markedly more flexible and free across the whole your upper body. Test yourself with Chris's integrated tester video, and you will see a noticeable increase in your range of movement. Watch Chris Lendrum in this series of Grokker Premium videos introduce you to the fundamentals of mobility.
2. 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 :)
3. Stretch & Recover Post-Workout - Cardio Kick Fitness
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Agility and flexibility are essential components of total body fitness, so thankfully Christian Thomson is here with a collection of stretches designed to keep you agile and flexible. This class is appropriate for people of all fitness levels, and can be used to ease stiff and sore muscles. If you love this video, be sure to check out Christian Thomson's 5-week series.
4. Fluid Lunges & Curls For Flexibility
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This workout will challenge you with a series of gentle but complex exercises that are designed to keep you agile and improve your strength and balance. As you integrate these movements into your daily life, you will quickly notice significant gains in strength, balance, mobility and flexibility.
5. Pilates: Foot Exercises with Thera Band
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We are going to show you a series that you can do with the Thera Band to help keep your foot flexible and mobile and as healthy as it can be.
6. Upper Body #3 - Presses, Push Ups, & Russian Twists
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Welcome to the third week of Ellysia Noble's six week Lose Fat & Sculpt Yourself course, designed to help you achieve your fitness goals and get in shape. Join Fitness Expert Elyssia Noble in this Grokker Premium video as she helps you to shed fat and tone your abs in this core focused Upper Body routine, which uses exercises from push-ups to frontal raises. You should be using this video to workout on Day 1 and Day 4 of the third week of the program.
7. Crab Bridge & Windshield Wipers For Flexibility
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Don't be deceived by the slow controlled movements in this workout! This half hour flowing exercises will help improve the flexibility in your shoulders, wrists, ankles, and open up your hips. This will translate into improved body movement that will not only help you feel better, but also increase your overall fitness level.
8. Pilates Bootcamp - Sleek and Sexy Arms for Beginners
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A fantastic beginner arms workout. But don't be fooled, this routine is super challenging! For those of you who are more advanced, you may want to add some weights because I know you want to kill those arms!
9. Daily Muscle Relief Total Body Energizer
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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 engage each muscle with a quick stretch to increase blood flow and wake the muscles up. Use this routine to begin your day or before your workout for increased stability and mobility.
10. How To Relieve Back Pain With A Tennis Ball
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This is a great video demonstration for how to relieve pain and tension in your back, neck, shoulders and hips with the help of a tennis ball. In this Grokker Premium video Amy will demonstrate how to use the tennis balls to break down the myofascial tissues in your lower back to promote blood flow to the region, relax the muscles, get you back into alignment and on the path to being pain-free.
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