if you know any websites, or know how to do it. pls can you tell me step-by-step. Because I'm having problems with my back, My back always gets tired. In addition, when I use the computer i slouch, even though i don't want to. I try to straighten my back but I can only keep it up for several minutes. can you help me. thank you very much.
138739
One reason a lot of people have slouched posture is because their latimus dorsimus (Upper Back) is weak. You want to focus on excercises that contract the shoulder blades back. This is my back routine and I seen a lot of increase in strength in a good amount of time.\n\nBent Over Single Armed Row - 3 sets of 6\n  - Place your opposite knee of the arm you're working on an elevated surface (preferrably a bench), place non-working arm on bench and lock your elbow. Make sure your back is parallel with the floor, look straight ahead (this keeps your back straight) and lift the weight (with your free arm) to your chest and back down.\n\nShoulder Shrugs - 3 sets of 10\n - Grab a pair of dumbells and let them hang from your side. Droop your shoulders as low as possible and then raise them as high as possible. Thats one rep.\n\nWeighted Rows - 3 sets of 10\n - Pretty much how the machine tells you.\n\nBe sure to use weights that are heavy for you. A good way to judge this is if you can lift the weight more than 10 times its probably light for you.
469042
It takes a different amount of time for different people. For me, it took very long, longer than it did my back handsprings or back tucks! But once you get it, it's easy!\n\nIts natural for your wrists to hurt because of the way you are using them and the weight you are putting on them is not normal. I can't be sure you are doing them correctly since I cant see you, but that is normal and just be careful and remember to rest and not push yourself too hard.\n\nHere are my tips on doing back walkovers:\nWhile you are going back you have to be pulling your leg back at the same time. Otherwise it is choppy and MUCH harder to get over. Start with your leg up (make sure you have your balance), its easier.\nWhen first practicing, do it on a mattress or better, a trampoline.\nMake sure you KEEP YOUR ARMS OVER YOUR HEAD. Many give out and then PLOP on your head and it hurts!\nHave someone spot you first, arching your back.\nMake sure you have your bridge first, or trying to do a back walk over is crazy! Practice your back bends a lot.\n\nAnother exercise is to do a bridge with your feet up on something(a couch, bed, etc). Then, kick your legs over your head. To strengthen your back, do this same exercise, only try to use your back to pull your legs over, instead of kicking. \n\nGood luck!
12827
A. Lie flat on your back. Hug your knees to your chest and at the same time, bring your chin to your chest. Repeat twice, holding for 15 seconds each.\n\n\n\nB. Begin on your hands and knees. Simultaneously raise and straighten your right arm and left leg until they are parallel to the ground. Hold for 2 seconds and come back slowly to a starting position. Repeat with left arm and right leg, alternating 10 times.\n\n\n\nC. Lie facedown, arms extended overhead, palms on floor. Simultaneously raise your right arm and left leg as high as comfortably possible. Hold for 10 seconds and slowly return to start. Repeat with left arm and right leg, alternating 10 times. Gradually build up to 20 times.\n\n\n\nD. Lie facedown, arms at your side and place heels under couch. Slowly raise chest off the floor as high as you comfortably can. Hold for 2 seconds and return to start. Gradually increase to 20 times.
583355
Seriously, take back pain seriously.\n\nFirst, you need to see a chiropractor, or other health professional to be sure your back is properly aligned.  These  people are not quacks, as they have restored my alignment a few times, especially following my car accident.\n\nIf your bones are ok, your nerves are next.  One could be hung up between your vertebrae.\n\nIf it's not your nerves, muscles or tendons could be overworked, or too weak for the work you do.\n\nIf a tennis player has tennis elbow, for example, he has to  \n1)  rest it \n2)  massage it\n3)  treat it - heat /cold, ointment, muscle relaxer, sauna/whirlpool,etc.....and once the pain subsides, \n4)  exercise  to strengthen it - including sensible weight training\n5)  stretch, stretch, stretch\n\nThese 5 points are routine maintenence for a lifetime.\n\nBy the way, contributing to the problem could also be your matress, or the way you sleep, or unsafe lifting practices.\n\nOne more thing comes to mind:  you can expect back problems to surface as your stomach muscles weaken.
179766
Haha! You're weird. No, seriously... have a trainer look at it and recommend exercises for that side of your back. Are you in a profession where you "favor" one side over the other? (Digging, for example.) That might explain it. Or you could get to a doctor for an evaluation just to ensure that both sides of your body are in synch. I'm thinking of scoliosis, but that's just a guess.
348781
Lay down on your back, make sure your shoulders are firmly on the floor, and do leg lifts. Works wonders.
503507
Thick = 1\nThin  = 2\n\nAs you can see there is a space between your neck and your shoulders so when you lie down you need something to support your neck so it's straight... blah blah blah\n\nBut if you have too many/too little pillows your neck tilts to 1 side a little to much... it's bad for your back, neck and spine. \n\nIf you/I have a sore neck, do some neck stretches for a couple of days and if that doesn't work go see a doc.
221761
You need to do a lot of crunches, or if you have access to an ab lounger, it works beautifully without back pain. Good Luck!
230341
Try this one it works.  Lay on or back arms out to side and knees drawn up. Put your feet together and make big figure eights in the air  with them. I know this sounds silly but it tightens those muscles. i mean swing your feet to the side down and then around and up and over to the other side. A big loop on each side.  do it every day as many as you can.
305694
Hi!I have a huge problem. I would like to be healthy. I'm not to sick but I'm also not in good shape. I'm always very tired and with little energy. IF i walk to school i get tired. If i do to many things at home i get tired as well. I dont want to be tired! What should i do?\n\nYour desperate friend\n\nCarmen
160902
I have had good results with a chiropractor for neck and back pain. Many people have had great success but you will find many have not and would tell you never. You need to ask around to people you know and find a good one in your area. Like any profession some do not know what they are doing. A good one should require a number of X-rays to make sure they understand your injury/problem. Work on your posture when you play your video games start sitting up properly and in a good chair - I know how kids sit for hours in a slump playing these games, so over years you may have caused this, plus you said that you were in an accident years back. good luck I know how you feel!
22830
Try sleeping w/a pillow between your legs or you can try a spray called BIOFREEZE.  You can purchase that usually at a chiropractors office.  It works pretty good.  Also, stretching out the back muscles helps out a lot too.  Good luck.
385343
It is impossible to tell you what is wrong without observing you.  Specialized tests such as an X-ray would be the most prudent place to start.  You definitely have an old injury, that may have damaged a ligament which healed with time, but may be stretched out allowing a joint to be unstable.  Now when the joint moves to far, because the ligament isn't tight, a reflex takes place to recruit your muscles to do the job of the ligament.  Now you have sore muscles in the area because they have been trying to hold it all day.  Also, you are at the age that considerable growth is taking place, another reason for the X-ray.  You could be developing scoliosis(abnormal lateral bending of the spine.)  Your heavy chest isn't helping, and with time if left alone without a correction, ie chiropractic or physical therapy it will only get worse.  Your mom is right, the mattress most definitely should be changed, you can't sleep on it forever.  It will give you problems.  And, just sit back and reason with yourself.  Why are you trying to  crack your back, probably because there is a problem there that feels better after doing so.  But, you are getting pain, this means that you should stop and let a professionally trained Doctor like a Chiropractor or Osteopath do it.  They are only going to treat the area that needs it, not everywhere that doesn't.  This way you won't stretch the rest of your ligaments around the other joints, which will ultimately end up giving you more unnecessary problems.  You should not be having this pain at your age, you need to have someone help you and before it gives you a chronic problem that you have to deal with forever.
216580
My advice:\n\n1.   At night, sleep on your side, legs slightly bent, with a thin pillow between your knees.  This will reduce the presure on your spine as you sleep.\n\n2.  Stretch your back several times a day.  A good one is lay flat on your back, rotate your trunk, with your left leg straight and your right leg bent, try to touch your right knee to the ground to your left. Then straighten your right leg, bend your left leg, rotate your trunk, try to touch your left knee to the ground to your right.  Another good one is when sitting, reach your right hand behind your head, and touch your left shoulder blade, then reach your left hand behind your head and try to touch your right should blade.\n\n3.  If your a student, you should have access to the campus health club.  Join, and ask to be shown stretches and exercises specifically for your back (explain that you've had some back issues).
511898
You are supposed to sleep on your back. It helps keep your natural alignment. \n\nStomach sleeping is bad because when you turn your head it throws off the curveture of your spine. Same with side sleeping.
241089
Go to your Doctor or go to a chiropractor they should be able to help! A hot bath and those new pads you stick on you back Like icy hot or something like that They work I use one and my back pain went bye bye for a long time! But it will be different for everyone! My back was hurting due to a car wreak!
253573
Oh honey, those poor children.  You should take a spelling class if you are going to teach.  As for your back try acupuncture.