Bodybuilding Sins That Cause Back Pain & Missed Workouts - Rest, Recovery & Injury Prevention

“Bodybuilding Sins” That Cause Back Pain and Missed Workouts Part 5

(Courtesy of Jesse Cannone, CFT, CPRS)

Welcome to article number five in our 5-part series “Bodybuilding Sins That Cause Back Pain and Missed Workouts”. In this article we are going to cover some basic, yet powerful training principles that are often overlooked and are responsible for nearly all bodybuilding injuries...

If you missed the previous articles, you can read them by clicking on the links below.

Here's a breakdown of the articles to look for:

Article #1 - Choosing The WRONG Exercises

Article #2 - Training Variations for Pain Relief and Maximum Results

Article #3 - Targeted Stretching

Article #4 - Targeted Exercises

Article #5 - Rest, Recovery, and Injury Prevention (Below)

Article #5 - Rest, Recovery, and Injury Prevention

Many of the injuries that bodybuilders suffer from could be easily prevented just by allowing the body enough time to rest...

While most bodybuilders dread hearing the word “rest”, many fail to realize that there is far more to rest than just avoiding overtraining. When you perform a tough workout you not only stress that muscle or muscle group, you also place stress on the cardiovascular, neuromuscular and components of the immune system...

For example, many bodybuilders will train their chest 2-3 times a week and spend an hour or more performing dozens of exercises just for the pecs...

While this may sound ok to some, when you add in the stress of other workouts it can quickly add up to too much stress in one or more ways. I hear bodybuilders all the time say “I let my body rest by splitting up my workouts” and “I worked chest yesterday so today I'll train my back”... that's NOT rest!

When you train your back, your chest still gets worked, stressed and it also slows down your body's ability to recover from stress and repair damage from previous workouts...

So don't kid yourself and think that you can train this way over the long term... it may take years or just a few weeks, but sooner or later your body will break down!

Let me give you a real life example from my experience...

I, like nearly every single bodybuilder out there, created muscle imbalances unknowingly by following the workouts recommended in all the books, magazines, etc...

I trained 4, 5 and sometimes even 6 days a week and thought that I was resting enough by splitting my workouts... to make a long story short, after just a few years I had tendonitis in both triceps because I worked chest, tri's and shoulder too often, too intensely and didn't balance out my training...

I also had lower and middle back pain, knee problems and IT band tendonitis because my lower body workouts weren't balanced... I spent too much time doing heavy squatting too often and neglected important muscles...

These injuries stayed with me for months, years and I still can have an occasional flare up if I don't stay consistent with a balanced training program. I was able to create all this damage by the age of 22... I am now 28 and will have to spend the rest of my life trying to prevent these old injuries from coming back and causing more pain and problems...

Don't do what I did! And if you already have, you better act fast and take a serious look at your training and your goals because if you don't, you will spend the rest of your life in pain and frustrated by all the injuries, big and small.

So here's my...

5-Step Formula For Quickly Eliminating And Preventing Aches, Pains And Injuries

Step 1. Rest and Recovery

The first thing you need to do is REST! And no, I don't mean take a day or two off... I mean no workouts for at least a week or more... you need to give your body a chance to reduce the inflammation before you can begin work on eliminating or correcting the cause of the problem.

You may also want to use things like a heating pad, hot tub or massage to help reduce the inflammation and speed up the healing and recovery...

Step 2. Identify Muscle Imbalances

The next thing you need to do is find out which muscle imbalances have created your injury or are causing your pain and work towards correcting them... You can do this quickly and easily by performing physical assessments in which you are looking for strength and flexibility imbalances in all opposing muscle groups.

You can do these assessments yourself and they are covered in our bestseller video program, the Lose The Back Pain System, that over 60,000 people in over 100 countries have used to get their lives back. http://sciaticstretches.blogspot.com/lose_back_pain

Step 3. Increase Flexibility in Tight Muscles with Targeted Stretching

In order to correct a muscle imbalance, you need to increase the flexibility and range of motion in the muscles that are too tight and causing a problem.

As we discussed in the previous articles, you have got to know what muscles NEED to be stretched before you start stretching. General stretching may or may not help... it may even make things worse! You have got to target the right areas and the only way to ensure that you are, is to do assessments and find out.

Step 4. Strengthen Weak Muscles with Targeted Strength Exercises

The other major step in correcting muscle imbalances is to strength the weak muscles that are being overpowered by the strong and tight opposing muscle(s).

The same is also true for strengthening... you have to make sure that you choose the right exercises and the only way to know for sure is through assessments... don't use guesswork when choosing exercises!

Step 5. Monitor and Modify Your Program

The key to long term pain relief and injury prevention is to consistently monitor your progress and adjust your program... For example, as you work on correcting and preventing muscle imbalances the strength and flexibility of your muscles will change and therefore, you must then re-assess and change your program and workouts accordingly.

You will typically see changes in your strength, flexibility and bio-mechanics in as little as 2-4 weeks so I recommend that you re-assess yourself at least every 4-6 weeks.

So there you have it... 5 simple steps that you can take right now to work on eliminating any pain or injuries you currently have AND make sure you never create any new ones to deal with in the future.

Following these steps will not only help you eliminate aches, pains and injuries and it will also allow you to train more intensely and productively to get you the results you want.

Hope you enjoyed and benefited from this article series and we look forward to hearing of your success.

Here's What People are Saying About the Lose The Back Pain System...

"I have experienced a great deal of relief since receiving the "Lose the Back Pain" system. This is a fantastic product. All hairstylists (like myself) or anyone else who works on their feet and uses their neck and shoulders a lot for work should purchase this video/DVD.

It's NEVER too late to get help to heal your pains so you can stop suffering and enjoy your life. I feel like a much happier, stronger woman with so much more freedom since I no longer have severe pain holding me back. Thank you so much! You guys are the real deal!!" - Tammy Clay, Tuscaloosa, Alabama

Learn more about it @ http://sciaticstretches.blogspot.com/lose_back_pain

“Bodybuilding Sins” That Cause Back Pain and Missed Workouts Part 4

“Bodybuilding Sins” That Cause Back Pain and Missed Workouts Part 4


(Courtesy of Jesse Cannone, CFT, CPRS  and Steve Hefferon, CMT)

Welcome to article number 4 in our series “Bodybuilding Sins That Cause Back Pain and Missed Workouts”. In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them.
If you missed the first article, you can read it by clicking on the link below.


Here's a breakdown of the articles to look for:
Article #1 - Choosing The WRONG Exercises
Article #2 - Training Variations for Pain Relief and Maximum Results
Article #3 - Targeted Stretching
Article #4 - Targeted Exercises (Below)

Article #4 - Targeted Exercises
What is a Targeted Exercise and Why You Need To Be Doing Them?


While performing three different exercises for each area of the chest may sound “targeted” and it may work great for targeting the chest itself... this is NOT what we mean by targeted...


What we are talking about is choosing exercises with more than just size increases in mind... remember, there is far more to muscle than just how it looks... You can be really big, but also weak, slow and inflexible.


To drive this point home some more, remember the “Turtle Back Syndrome” we covered in article #1? So many body builders are plagued with this gruesome condition and they don't even know it! Are you?


The Turtle Back condition is a direct result of too much focus on building up the pecs and lats and not enough focus on the upper back. Also, the lack of focus on flexibility in the chest and shoulders makes it even worse...


Not only does this look stupid, but it sets you up for back, neck and shoulder problems like rotator cuff tears and the like... and I know you don't want any of those!


So by targeted, we mean exercises that will not just develop muscle strength and size, but more importantly work towards correcting muscle imbalances which will mean less pain and missed workouts, better performance and function, and most of all better and balanced total body development!


So How Do You Find Out Which Ones You NEED To be Doing?
As we discussed in the previous article on “Targeted Stretching”, it's very important to know before hand what stretches you actually NEED to be doing... the same applies to exercises...and the ONLY way to find out what specific areas you need to target is to perform physical evaluations so you can pin point the weak muscles that need strengthening and the tight muscles that need stretching.


We have developed a series of simple assessments you can do yourself to identify the muscles imbalances you have...and while they are intended for people suffering from back pain or sciatica, as a bodybuilder you stand to benefit greatly because you train so hard, you are far more likely to experience injuries like bulging and herniated discs, rotator cuff tears, knee pain, etc...


Plus, even if you don't have any pain or injuries now, it would be very wise to learn how to assess yourself so you can target your training now before you create an injury, which not only will slow down your training and progress, but it can also become a life-long struggle with pain and a serious loss of your strength, size and fitness.


Peace and Victory Over Pain,
Jevaughn Brown

Here's What People are Saying About the Lose The Back Pain System...

"I have experienced a great deal of relief since receiving the "Lose the Back Pain" system. This is a fantastic product. All hairstylists (like myself) or anyone else who works on their feet and uses their neck and shoulders a lot for work should purchase this video/DVD.
It's NEVER too late to get help to heal your pains so you can stop suffering and enjoy your life. I feel like a much happier, stronger woman with so much more freedom since I no longer have severe pain holding me back. Thank you so much! You guys are the real deal!!" - Tammy Clay, Tuscaloosa, Alabama


Find out more @ http://sciaticstretches.blogspot.com/lose_back_pain

Bodybuilding Sins That Cause Back Pain and Missed Workouts Part 3

“Bodybuilding Sins” That Cause Back Pain and Missed Workouts Part 3


(Courtesy of Jesse Cannone, CFT, CPRS  and Steve Hefferon, CMT)


Welcome to article number 3 in our series “Bodybuilding Sins That Cause Back Pain and Missed Workouts”. In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them.

If you missed the previous articles, you can read them by clicking on the link below.

Here's a breakdown of the articles to look for:

1. Article #1 - Choosing The WRONG Exercises
2. Article #2 - Training Variations for Pain Relief and Maximum Results
3. Article #3 - Targeted Stretching (Below)
4.  

Article #3 - Targeted Stretching

Stretching can be great, but it can also make existing injuries worse or even bring about new ones!

The key to making stretching work for you is knowing which stretches you need to be working on… and just because a muscle feels tight, that doesn’t necessarily mean it needs to be stretched.

For example, many people stretch the hamstrings because they feel tight and they think the hamstrings are limiting their flexibility…

the fact is, most of the time the hamstrings are “tight” because they are constantly being pulled / lengthened due to muscle imbalances that tip the pelvis forward.

Below is a scary attempt of artwork to show you visually what we are talking about:

As you can, when the pelvis tips forward the hamstrings get pulled upward and are constantly held in a stretched position…

And this is why millions of people can stretch their hamstrings every freakin day and never make any improvement in their flexibility….

Are you one of those people?

If you are, you need to stop stretching your hamstrings and find out exactly which muscles you need to be targeting by reading the rest of this article…

Not only does this forward tipping of the pelvis (which is caused by muscle imbalances) keep the hamstrings tight and make it very difficult to make improvements in the muscles flexibility, but it also leads to the following:

• Increased stress / wear and tear from the ankles all the way up the spine

For example, the forward tipping of the pelvis places uneven pressure on the ankle, knee and hip joints and also many of the vertebrae in the spine.

• Weakens the hamstrings, inhibits normal functioning and increases the likelihood of hamstring pulls

When the hamstrings are constantly being strained because of the muscle imbalances, the muscle is weak, not able to function as it normally would, prone to injury and without correcting the muscle imbalance recover can take up to 9 months to a year, or longer!

• Creates excess curvature in the lower and middle spine

This tipping of the pelvis places excessive amounts of abnormal stress on the muscles, vertebrae and discs in the lower and mid spine and this sets you up for potential injuries to the muscles of the lower and middle back…

Plus, it also causes the discs between your vertebrae to wear down and deteriorate much faster than they normally would and this sets you up for degenerative, bulging, protruding and herniated discs along with numerous other spinal conditions like arthritis, spinal stenosis, and the oh so popular sciatica!

This hamstring example is just one of many… muscle imbalances are responsible for nearly every ache, pain, injury and condition out there!

Here are a few more examples of injuries / conditions that are caused by muscle imbalances and can easily be prevented and/or eliminated with targeted stretches and exercises:

~ shoulder injuries (rotator cuff)

~ upper back and neck pain

~ elbow and wrist pain (carpal tunnel, tennis/golfer/baseball elbow, etc)

~ knee pain (runners knee, chondromalacia, ligament tears, etc)

~ hip pain (IT band syndrome, bursitis, etc)

~ ankle pain (Achilles tendonitis, shin splints, plantar fasciitis, heel spurs, etc)

All of these conditions are caused by muscle imbalances and will NOT go away unless you work towards correcting the imbalances… and the only way to know for sure which imbalances are causing your pain or injury is to do a series of physical assessments like the ones covered in our “Lose the Back Pain Video” which is designed for anyone suffering from back pain or sciatica.

What the heck is a targeted stretch?

This is a question we are asked often and here’s the definition we give it:

Targeted Stretch - a stretch or stretching exercise that is chosen, based on physical assessments, to target a specific muscle or muscle group to increase the flexibility and range of motion in that area and bring the bones and or joints back towards the normal position.

When you compare a targeted stretch to general stretches like the ones found in Yoga, Pilates and the corny ones your doctor, chiropractor or physical therapist gives you, it’s no surprise they give little or no pain relief and almost always fail to get rid of the problem.

Conclusion

Remember, the key to eliminating injuries and preventing future ones is to identify what areas you need to target. In the next article we’ll be discussing in detail, how to address various injuries like back, hip, knee, and shoulder pain with targeted exercises. In the meantime, be sure to read thru all of our detailed Back Pain Articles and check out our comprehensive system of videos that teach you how to finally  Lose The Back Pain.

Bodybuilding Sins That Cause Back Pain and Missed Workouts Part 2

“Bodybuilding Sins” That Cause Back Pain and Missed Workouts : Part 2


(Courtesy of Jesse Cannone, CFT, CPRS  and Steve Hefferon, CMT)


Welcome to article number 2 in our series “Bodybuilding Sins That Cause Back Pain and Missed Workouts”. In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them.


If you missed the first article, you can read it by clicking on the link below:
Article #1 - Choosing The WRONG Exercises


~~~~
Article #2 - Training Variations for Pain Relief and Maximum Results


Bodybuilders are a stubborn bunch... almost as bad as runners! And they tend to follow the “HERD” doing whatever exercises and routines the “pros” are doing...


Now, if your goal is to be as big as possible and you are not at all concerned with your health and fitness, don't even bother with this article... this article is for bodybuilders who ARE concerned about their health and want to be big, strong, powerful, and agile... if that's you, read on...


The reason so many bodybuilders suffer from so many different injuries is because there are several things the “pros” don't tell you...


First off, the articles that you see in all the muscle mags aren't even written by the “pros”... and the workout routines they recommend are always extreme and often not even used by the “pro” who supposedly wrote it because their main goal is to sell magazines... not give you the real deal on bodybuilding.


If you are serious about bodybuilding and want to achieve your true peak, you need to stay injury free... and that's just about impossible if you train they way most bodybuilders do.


There are several key strategies that you can use right now to not only eliminate any aches, pains and injuries you currently have, but also keep from creating more muscle imbalances in the future. For a more detailed explanation on muscle imbalances go here to The "Hidden Cause" of Back Pain article.


Strategy #1 - Target the Weaklings!


No, we don't mean the exercises you think you're weak at, or even the muscles you think are underdeveloped... what we mean is the muscles that are weak in relation to the opposing muscle group.


For example, in the first article we talked about why the Leg Extension is not a great exercise and why it's responsible for so many cases of knee, hip, and back pain... and the reason is, most people, especially bodybuilders, are already over developed and stronger in the quadriceps... and usually have a significant imbalance between the quadriceps and hamstrings.


Another reason bodybuilders tend to develop so many severe muscle imbalances is because they emphasize the front of the body more than the back... a great example of this is what we call “The T-shirt Muscle Workout” and it usually consists of dozens of sets of chest and biceps...


You know what we mean... in just one workout you do flat bench, incline, decline, pec deck, dumbbell fly, cable cross overs... and then for biceps you've got barbell curls, dumbbell curls, preacher curls, cable curls, machine curls, and the list goes on...


So instead of emphasizing the muscles that are already strong, why not really hit those weak and under worked muscles like: neck, upper back, shoulder rotators, hamstrings, glutes, hip rotators, lower abs, and shins.


These areas tend to be weak, tight, out of balance with their opposing muscles, prone to muscle strains and pulls and most importantly, these imbalances lead to major injuries and conditions like back pain, knee pain, rotator cuff tears, tendonitis and others.


All of these conditions are caused by muscle imbalances and will NOT go away unless you work towards correcting the imbalances... and the only way to know for sure which imbalances are causing your pain or injury is to do a series of physical assessments like the ones covered in our “Lose the Back Pain Videos”.


Strategy #2 - Experiment!


Here's a personal challenge for you: Replace at least 1 of your normal weekly workouts with something totally different like combat martial arts, kettle bell training, functional training, or even strongman style exercises.


For example, instead of doing your super heavy, 3 inch partial rep leg presses, try a single leg squat... and if that's easy, try adding weight! Or instead dozens of sets of shoulder presses and lateral raises, see if you can do 1 handstand push-up.


Those are just a few examples... do yourself a favor and experiment with other types of exercises. You can find hundreds of different types of training styles by taking classes, reading books, watching videos, surfing the web, hire a personal trainer, etc.


We aren't asking you to give up your traditional workouts... but just cross-train a bit so you not only work towards a balanced body but also towards a stronger, more powerful and usable strength. Again, what good is muscle if you can't use it!


Strategy #3 - Switch It Up!


Another great way to minimize the number of missed workouts due to injuries is to vary the exercises that you do for each muscle group. For example, if you always do barbell squats try rotating in other exercises like single-leg leg presses, trap-bar dead-lifts, d-bell squats, etc.


Conclusion


Remember, the key to eliminating injuries and preventing future ones is to identify what areas you need to target. In the next two articles we'll be discussing in detail, how to address various injuries like back, hip, knee, and shoulder pain with targeted exercises and stretches. In the meantime, be sure to read thru all of the detailed Articles here on this blog and if you have questions, please leave a comment below.


For more insights and specific what-to-do's to get rid of whatever body pain you're dealing with related to exercise and posture, check out the videos you can get here in Lose The Back Pain.


Peace, Victory and Freedom from Pain