Get Your "DJ Back Pain" Sorted
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Get Your "DJ Back Pain" Sorted Posted on: 18.08.2011 by Lin Danek Prompted by the Sitting vs. Standing thread. Lower Back Pain is an occupational hazard - here's the fix - 1. Exercises show the start/finish position 2. Stretches also show start/finish 3. Warm-up first (8-10 minutes 'cardio') 4. 4 sets of 12 reps for exercises 5. Stretches after exercises 6. Hold stretch for (at least) 45 seconds Do every alternate day. Romanian Dead-Lift Reverse Prone Extension McKinzie Stretch Spinal Rotation (stretch BOTH sides) | |
| Kristopher Salta 20.08.2011 |
Originally Posted by Alex Wild
/derail |
| Lin Danek 19.08.2011 |
Originally Posted by Ryan Leo
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| Lin Danek 18.08.2011 |
Originally Posted by photojojo
Your're welcome. |
| Lin Danek 18.08.2011 |
Originally Posted by ksandvik
That's it. Designed to hunt and gather - cursed to sit. |
| Lin Danek 18.08.2011 | Prompted by the Sitting vs. Standing thread. Lower Back Pain is an occupational hazard - here's the fix - 1. Exercises show the start/finish position 2. Stretches also show start/finish 3. Warm-up first (8-10 minutes 'cardio') 4. 4 sets of 12 reps for exercises 5. Stretches after exercises 6. Hold stretch for (at least) 45 seconds Do every alternate day. Romanian Dead-Lift Reverse Prone Extension McKinzie Stretch Spinal Rotation (stretch BOTH sides) |
| Kristopher Salta 20.08.2011 |
Originally Posted by Alex Wild
/derail |
| Yee Bedilion 20.08.2011 | No problem All excerises should be done without pain or in a "comfortably uncomfortable" contraction. If you can't do a bridge fully you can start with your entire back on the ground(in the proper position: feet shoulder width part, pressing your arms and upper back into the ground, but not stressing your neck) and contract the muscles as if you were going to fully complete the bridge and hold for 30 second where ever it feels "comfortably uncomfortable." If you do that every other day eventually the muscles will become strong enough to complete them. Alot of back pain is caused by weak glute muscles. I found this video on youtube that explains what i'm talking a little better (I'll be typing forever if I attempt to explain in words) http://www.youtube.com/watch?v=JO9R5CC3WKU |
| Lin Danek 19.08.2011 |
Originally Posted by Ryan Leo
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| Teresia Janusch 19.08.2011 | bookmarked! thanks! |
| Marcellus Androski 18.08.2011 | Hey thanks for the tips! But a few times I just took a bunch of Vicodin, mixed tons of really funky house all evening with all the lights shut off and had some of the most pleasurable times of my life. |
| May Artman 18.08.2011 | |
| Kristofer Krauel 18.08.2011 | I love a good planking!! ;-) Thanks JB - at 6ft 2 lower back pain when mixing is a constant problem! |
| Nakisha Pasmore 18.08.2011 | NO PLANKING! On a serious note, thanks for the info. I'm always getting back pain at work, standing at a concert, practicing DJing... really sucks. I get to the gym ~3 times a week and still have problems, but will give these a go. |
| Candace Carmouche 18.08.2011 | When I saw this, the only thing I could believe of was this.. |
| Kesha Orde 18.08.2011 | I'm a gardener by day, DJ by evening
, probably the two worst occupations for back trouble. Except perhaps being the rear end of a pantomime horse... Im going to try all the stretches on here that I havnt already done. There's another good one, which helps with your shoulders and shoulder blades. Pretend that you're firing a bow and arrow, keep your hips and head facing dead straight ahead and your arms as horizontal as possible and slowly pull back the hand 'holding the string'. Works for me. |
| Yee Bedilion 18.08.2011 | Hey! I'm studying to become a Registered massage therapist. I just finished kinesiology in school. Those exercises in the OP are great for your back strength. My studies have showed me that these following two excerises done 30 secs a day, 4 times a week can increase your core and stabilization muscles. Here: Plank Bridge We aim to teach home care for rehab as simple as can be so that the client will actually perform the recommended excerise thus, improving there condition. |
| Lin Danek 18.08.2011 |
Originally Posted by photojojo
Your're welcome. |
| Leeanna Ayla 18.08.2011 | Thanks Jonathan. |
| Neville Blackinton 18.08.2011 | The static back position is also very helpful for relieving back pain and pressure. Lie on your back with your legs in a chair so it's like you are sitting facing the ceiling. Doing this 10-15mins everyday will do wonders. |
| Lin Danek 18.08.2011 |
Originally Posted by ksandvik
That's it. Designed to hunt and gather - cursed to sit. |
| Celine Surico 18.08.2011 | Or take a walk once every 1.5 hours. The more you move, the better you feel. Humans are designed to be mobile beings. |
| Latoria Kavulich 18.08.2011 | or just drink more bruv |
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