Back Pain

Workouts for Reducing Back Pain and Chronic Fatigue

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. Advanced Core Pilates by Elaine Hayes
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1. Post Workout Stretching Routine
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5 Min post workout stretching routine including 5 stretches - standing quad, standing yoga triangle, side lunge stretch, side twist back stretch, cat stretch.
2. x5 Cardio Intensity - Cool Down
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Welcome to x5 Intensity, your 5 week, full body transformation workout series. After working out it is essential to allow your muscles to relax gently, and x5 show you the best and safest way to cool down after your Cardio Intensity. 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.
3. Inside Endurance: Dynamic Flexibility
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Professional distance runner Dathan Ritzenhein takes Ryan through series of dynamic flexibility movements designed to stretch and warm up muscles without weakening them before training competition.
4. 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.
5. Classic Full-Body Mat Pilates Workout
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No equipment needed in this great 50 minute routine set in a tranquil outdoor setting. Join Amy Perera in this Grokker Premium video which is relaxing, but will give you a great full-body workout. Includes a series of classic Pilates mat exercises, such as Roll Ups, Hundreds, and Rolling Like a Ball. Enjoy!
6. Deep Stretching Therapeutics: Lower Body
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Tone and stretch your legs to protect your back. You'll need a foam roller, tune up balls, a block, a strap and a mat, and prepare to undo the spine compressing effects of sitting all day or pounding the pavement in your running shoes. Designed to deeply stretch and open the legs, Join Grokker Yoga Expert Robyn Capobianco in this Grokker Premium video that will unlock your lower body and teach you how to keep your low back healthy. Breathe through it, some of the stretches are intense. Appropriate for all levels.
7. Flexibility & Control #2: Stretch, Expand & Relax
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March into strength and flexibility! Angelo’s second video in his Grokker Premium series will make you sweat through expanding and relaxing exercises. You will improve stamina and build strength within your joints to be ready for any athletic activity.
8. Warm-up & Stretching Exercises
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Reduce the risk of injury in sport & fitness
9. 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.
10. Post Workout Stretching Routine
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This stretching routine is great warm down following a circuit training/bootcamp workout. It consists of seven stretches for all parts of the body.
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