Snail without a shell... right here... right now...?

[Oldfloss]

Well.. that got everyone's attention didn't it...Or maybe not.... !

Anyway folks... here I am again... this week it is the upper body and specifically the back!

I am feeling my back this week... small runner in training is getting heavier and lifting her into and out of her car seat, and on and off swings and slides etc... takes its toll. So, being a sensible snail, I have added some back exercises into my daily regime

My core strength is getting a real work out with her, also

Here we go then... some links which may be useful!

Simple, basic and thorough

nhs.uk/live-well/exercise/l...

10 minute core workout

youtube.com/watch?v=x-68UM1...(Not working as expected?)

Why it happens... how to recover..

womensrunning.co.uk/health/...

For easing aches and pains

youtube.com/watch?v=MHzlTuw...(Not working as expected?)

If you have got an exercise ball.. and they are great for so many things..then these are excellent...They are readily available and need not cost a fortune either.

Here are a few ideas...

Stability ball back extension

Muscles targeted: Back muscles (erector spine)

Why do it?

Weak back muscles can cause unnecessary pain in your lower back. This is a great exercise to combat back pain.

Technique:

1. Lie with your stomach on a stability ball.

2. Place your feet against a wall or secure object.

3. Cross your arms in front of you and place your hands on your shoulders.

4. Lift your head and shoulders up until you form a straight line between your shoulders, hips and knees.

5. Slowly lower with control.

Watch points:

Don’t hyper extend (over-arch) your lower back.

These may also help:

runnersworld.com/training/a...

The links I put here are for you to explore... we don't expect folk to do all of them... but maybe find a set of exercises that work for you...

We have had quite a few posts on Couch about lower back pain and it may be, that if there is a real issue with your back and pain, then seeing a Dr or a Sports Physio is the best port of call.

Anyway folks... hopefully this may help with some of your exercises and with any aches and pains, you may be experiencing.

The photo, which I do hope offends no-one is me.. I was on the IC.. and had been swimming off the coast in Wales... what a view eh... not me... the seascape!

Floss x

[Buddy34]

Thanks Oldfloss, any back strengthening and stretching exercises are really good . I already have one of the ones you posted.

I have something called nocturnal back pain which only happens when i go to bed . Doesn't affect me at all during the day and cetainly doesn't affect my running.

Finally got an appointment with orthopaedic doctor on 26th of November. So here's hoping they can help with this and my lack of sleep due to this. 😊😊😊

[Oldfloss Administrator in reply to Buddy34]

I am really glad some of the links are helping. I too get back pain at might sometimes..but is usually after a day with small one.

I do hope your appointment will prove useful..and enable some sleep .

I am going to out all my exercise posts into one post eventually...so folk will have them all together. X

[Buddy34 in reply to Oldfloss]

Love the photo it looks beautiful and so peaceful 😊

[Oldfloss Administrator in reply to Buddy34]

It really is xx

[GoGo_JoJo in reply to Buddy34]

What sort of mattress do you have. We invested in a foam one but it's really killing my back as I'm a side sleeper, I really wanted sprung but lost that battle 🙈

[Buddy34 in reply to GoGo_JoJo]

My other matress I only had for 4 years it was medium to firm with a layer of memory foam . Then this year in July I paid just over £500 for a new medium to firm with a breathable layer . Couldn't really afford a new bed but when you're in pain you'll try anything.

I'm still in pain in lower back and ribcage at the back also.

Daughter got a new bed also soft to medium and one night I thought I'd sleep on that . Bad idea it was a 100 times worse.

Don't think any bed will make a difference and hope the doctors can help😊

[Annieapple in reply to Buddy34]

Sorry to hear about the nocturnal pain.

I used to get it until I started taking glucosamine & chondroitin ( buy in supermarket) for something else & 3 weeks later no nocturnal backache & non since!!

[Buddy34 in reply to Annieapple]

Thanks for that Annieapple will look into it 😊😊

[GoGo_JoJo]

Some great exercises there. I'm using the free Strength Training guide in RW Nov edition trying to improve my post run workout and add to my stretching. Got some great ones to try, heavy on squats so maybe I'll have a Kardashian backside to show for it! 🤣👍🏻

[Buddy34 in reply to GoGo_JoJo]

😂😂 I've really noticed a difference in the bum area

[Oldfloss Administrator in reply to GoGo_JoJo]

Love that idea..but I am happy with my own butt!

[Buddy34 in reply to Oldfloss]

😂😂

[Oldfloss Administrator in reply to Buddy34]

Well..I like it

[GoGo_JoJo in reply to Oldfloss]

And that's all that matters! I've lost a lot of my old "padding" 🤣 and also a bit of shape so wouldn't mind a bit more rounding out 👍🏻😁

[Buddy34 in reply to GoGo_JoJo]

I've lost a lot of padding as you put it and now I feel the cold when in the house. The fatty bits must keep us warm 😂😂

[GoGo_JoJo]

Well I wouldn't do it in that case; when I come back fired up after a run I find squats etc very useful for loosening up and working out any stiffness from repeated movements. Then follow up after with stretching. If you like, my run is my warm up 🤣

[Granspeed]

Looks a very useful bunch. Thanks. I used to get back pain if I didn’t do enough walking. 😄 Rarely bothered now, but core strengthening is always a good plan! Bookmarks are in. Just wondering how to fit it all in.... 👍🤣

[Oldfloss Administrator in reply to Granspeed]

...and that is the question x

[Grannyhugs]

Thanks for sharing.

[linda9389]

Like the look of some of these, thanks OF. Pilates has really helped with my back and neck which used to regularly flare up, but these days I'm rarely bothered by either. I guess that's the core strength and stretches so I would seem to be living proof that these type of exercises really do help! I'm hoping the yoga stretching will also be beneficial.

[Oldfloss Administrator in reply to linda9389]

This is good news all around... the posts on here re yoga have made me re examine my routines a lot! x

[linda9389 in reply to Oldfloss]

I am enjoying the 30 day thing so much! Apart from a couple of post run routines I've repeated recently, I hadn't done any yoga for about 25 years! The 30 day thing is building it up nicely - maybe I'll be able to keep it up for longer, we'll see.

[GoGo_JoJo]

Well I'm currently stronger than any of my peers, and having a physical job helps to keep up my strength training; pushing and pulling heavy loads on a daily basis, not to mention heaving my body weight about so I'm not too worried. So long as I can keep healthy and fit and do everything I set out to without much effort I'm happy. 👍🏻😁

[abitwobbly]

Thanks for the post Oldfloss - some good exercise ideas in there that I'm looking forward to adding into my routine. I can't get the 10min core workout video to work though - is it just me?

[Oldfloss Administrator in reply to abitwobbly]

I will re link it.. sometimes things glitch... well done you anyway... adding bits here and there can make a massive difference to our performance

[Oldfloss Administrator in reply to abitwobbly]

Re linked and it should work now

[abitwobbly in reply to Oldfloss]

Ah, brilliant, it's working now... thank you 😊

[Annieapple]

Beautiful location!! Freedom!!! Thanks for these links which I will explore thoroughly while I have time on holiday.

[Oldfloss Administrator in reply to Annieapple]

Great stuff! xx