Reduce Low Back Pain with Quick Isometric Back Exercises


How to Reduce Low Back Pain with Quick Isometric Workouts

Low back pain is an affliction that is linked to weakened core muscles and musculoskeletal integrity in and around the spinal column. A variety of diagnoses including arthritis, spinal stenosis and endometriosis, cause the conditions leading to low back pain.  An extensive 2014 study suggested that isometric back exercise aids those suffering from low back pain to build core stability for a better quality of life.

Accessible and convenient, quick isometric back exercises and workouts build core muscles and increase vitality. It is ideal for people recovering from back injuries, those who suffer from low back pain, and for busy professionals who spend a lot of time sitting. If your schedule doesn’t allow for long workouts, there is a simple solution that will set you on a track to improving your quality of life.

Moreover, recent innovations in the exercise tech sector have revolutionized isometric exercise in such a way that you can engage in fun, quick workouts while monitoring your activity and documenting your progress.

Self-administer Physical Therapy

Broken bones, strained ligaments and sprained joints all require healing time. During this period, tissue in and around the injury is subject to atrophy. Isometrics can build muscle strength without the discomfort of high-impact activities like running and weight lifting. For example, low back pain from a herniated disc means that the region needs to be eased back into condition. With a doctor’s approval, you can expedite the process with quick workouts that engage the lower back muscles for intervals ranging from five to sixty seconds.

For example, isometric Yoga poses, including the Locust, the Bird-Dog, and the Superman, reduce low back pain. Yes, these are all forms of isometric back exercises! The muscle contraction should be intense enough to be felt but not so much that it causes pain. Repeat these exercises several times throughout the week to gradually build muscle strength. 

Stabilize for Back Pain Relief

The musculoskeletal advantages of isometric exercise also improves core stabilization, which reduces stress on the lower back. Low back pain is often the result of atrophied muscles from an overly sedentary lifestyle.  A recently published study demonstrates that isometric exercise is an excellent solution while providing additional benefits. A panel of 39 female subjects suffering from lower back pain underwent a four-week workout program, resulting in unanimous reports of reduced pain and increased vitality. What’s more, the health improvements lasted for nine months after the official exercise program ended. Quick isometric workouts builds muscle strength around your core, leading to an improved quality of life.

Reduce Low Back Pain from Sitting Too Much

Recent medical research has revealed that regularly sitting down for extended periods contributes to bad posture and low back pain. If sitting for long periods is unavoidable in your job, you don’t have to take it sitting down, so to speak. While at the wheel, behind a desk, or at a computer screen, you can perform isometrics without disrupting your routine. These include abdominal and pelvic floor contractions, among other exercises.  Additionally, as exercising increases circulation, you also benefit from improved mental clarity and enhanced energy.

isometric exercises for lumbar spineIsometric Back Exercises

It can be tough to find appropriate back exercises that help you to become more flexible and strengthen your muscles, without causing injury. Particularly if you a;ready have pre-existing back conditions. But, when you try the isometric back exercises that we have sourced for you through the Activ5 app, it’s a whole new world of opportunity. From lat pull-downs to seated rows, you can use the principles of isometric exercise for back strength.

The Isometric Revolution

Activbody has innovated a way for those interested in isometrics to experience it in a fun, engaging and connected way. The Activ5 device is an isometric exercise device that connects your movements with a smartphone app.  It coaches you through quick workouts while tracking and measuring your levels and progress. With Activ5 as your coach, you can build muscle strength, reduce low back pain, and enjoy an enhanced quality of life.

Sources:

https://draxe.com/isometric-exercises/

http://ptjournal.apta.org/content/85/7/676

http://www.dynamicpt.com/library_treatments_56/

http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

https://www.zvab.com/9780990606109/0990606104/plp

http://articles.latimes.com/2013/may/25/health/la-he-dont-sit-20130525

http://www.cheatsheet.com/health-fitness/6-exercises-you-can-do-while-sitting-at-your-desk.html/?a=viewall

https://www.researchgate.net/publication/258252724_Effects_of_Stabilization_Exercises_on_Health-Related_Quality_of_Life_in_Women_With_Chronic_Low_Back_Pain

http://www.healthline.com/symptom/low-back-pain

http://www.livestrong.com/article/106461-isometric-exercises-lower-back/

http://www.dianelee.ca/article-training-deep-core-muscles.php

Top 10 Reasons You Need Strength Training


 

75% of US adults don’t achieve the American Heart Association and Centers for Disease Control minimum recommendation of 2-3 days of strength training per week. Here are 10 reasons you should engage in strength training every week.

Increases Lean Muscle Mass

There are two types of resistance-based strength training: Isometric Resistance (contracting muscles against non-moving object, such as planking  on floor) and Isotonic (contracting muscles through range of motion, such as bench press with weights). Both increase lean muscle mass, making you stronger and more toned.

Burn More Calories

More calories are used to make and maintain muscle than fat. Building muscle can boost your metabolism by as much as 15%.

Increases Resting Metabolic Rate

Muscle tissue is the most metabolically active tissue in your body, and the breakdown of old protein and synthesis of new protein in your muscles accounts for roughly 1/5 of your resting metabolic rate, according to Len Kravitz, Ph.D. for the University of New Mexico.

Protects Bones

Whether you are a man or a woman, you begin to lose ~1% of your bone density every year. “One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts,” advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston.

Prevents Injuries

An often overlooked effect of strength training is its benefits for injury prevention. Resistance training helps strengthen muscle and tendons while increasing the flexibility of the ligaments, decreasing the risk of one becoming strained or torn.

Develops Better Body Mechanics

Strength training aids in balance, coordination and posture. If you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40%, a crucial benefit, especially as you get older.

Boost Energy and Feel Happy

Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. This is why people who strength train often refer to getting an “endorphin rush.”

Maintains Long Term Weight Loss

A recent study revealed that women who followed a weight-training routine 3 times a week increased the amount of calories burned in normal daily activity (in addition to those burned during exercise), helping them to maintain their current weight.

Fight Disease

Not only does strength training help you get toned, as you get in shape you also see improvements in your resting metabolic rate, glucose metabolism, blood pressure, insulin resistance and gastrointestinal transit time. Resistance training can improve stamina, and even help to prevent cancer, diabetes and heart disease.

Sleep Better & Be Smarter!

Clinical studies have linked strength training to improved sleep, reduced depression and even better cognitive abilities.

Sources:

http://www.livestrong.com/article/258368-how-to-raise-your-thermogenic-basal-metabolic-rate/

http://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx

http://athleticlab.com/strength-training-to-prevent-injury-by-morgan-pillsbury/

http://stretchcoach.com/articles/strength-training/

Top 10 Isometric Exercise Benefits


Top 10 Isometric Exercise Benefits

Isometric exercises are proven to help build muscle, strength, balance and range of motion. Other isometric exercise benefits include stress reduction, improved mental health, assistance with yoga exercises and injury avoidance. Here are some of the specific isometric exercise benefits.

Lowers Blood Pressure

•             Isometrics have been proven to reduce systolic blood pressure better than aerobic and resistance training in some studies. – Mayo Clinic

Aids in Weight Loss

•             Isometric exercise benefits include reducing both body fat and weight. In a test group, some subjects lost as much as 22 pounds over a 4-week period. – Journal of Applied Research

Saves You Time

•             Using isometric exercise for 6 minutes would be the equivalent muscle work of 30 to 35 minutes on a commercial weight lifting equipment. – Journal of Applied Research

Reduce Overall Pain

•             Older adults experience significant reduction in pain subsequent to several different intensities and durations of isometric contractions. – Official Journal of the American College of Sports Medicine

Reduce Back Pain

•             Isometrics reduces pain and increases vitality among women with low back pain, with effects lasting at least 9 months. –  Journal of Physical Activity and Health

Improve Range of Motion

•             Regular isometric exercises have been shown to significantly improve range of motion. – Journal of Strength & Conditioning Research

Quit Bad Habits (Smoking)

•             Brief isometric exercise provides immediate relief in the desire to smoke. –Human Psychopharmacology Journal

Get Stronger and Bigger Muscles

•             Isometric exercise is associated with an increase in muscle bulk, upper and lower body strength, increase in bone density, and a decrease in bone fractures. – The Journal of Clinical Hypertension

 Benefits Over Aerobic Exercise

•             Stretching and aerobic exercising alone have proven to be a less effective form of training than isometric strength training. -Journal American Medical Association (JAMA)

Improve Stamina

•             Isometric strength training can have beneficial effects on performance during endurance events. -European Journal of Applied Physiology

Isometrics Can Improve Range of Motion


How Isometrics Improve Range of Motion

A sure-fire way to break through a strength plateau is to increase your range of motion. One of the most overlooked and underrated methods to do that is through isometric training. First discovered in the 1950s by researchers Hettinger and Muller, isometrics is where your joint angle and muscle length stay the same during muscle contraction. In essence, your muscles are working but you aren’t actually moving. Although you’re performing little to no movement, isometric training has been proven to increase muscular endurance, strength, and flexibility with surprising effectiveness. But one of the most interesting aspects of isometric exercise is its ability to increase range of motion. Why is this important, you ask? Let us count the ways:

By Increasing Flexibility

Regular isometric exercise significantly improves flexibility which, in turn, contributes to a better range of motion. In Barbosa et al., a resistance training program implemented for elderly women resulted in a significant increase in flexibility. In other words, resistance training without stretching itself increases flexibility all on its own. This result has massive implications for the rehabilitation and physical conditioning of our bodies as we approach the senior stages of life. A further study by Houssein Mohammadi Sanavi et al. found that hamstring muscles of the males in the test group were significantly improved after a six-week program combining isometric contraction with passive stretching. Yet, surprisingly, not only was flexibility increased but also the strength and endurance of the hamstring muscle. Which brings us to our next point…

By Improving Physical Performance

Put simply, isometric exercises will not only increase your flexibility but also make you stronger. A single daily isometric exercise at two-thirds maximum effort for six seconds increases strength by a whopping five percent each week. More curiously, research further revealed that static strength continued to improve even after the conclusion of a program. Not bad results for a week of rest. In Thépaut-Mathieu et al., it was also discovered that subjects had an improvement of muscle contraction at specific training angles that was greater than at other angles (not trained with isometric exercises). So you can be pretty darn confident that isometric exercises will increase flexibility, improve stamina, and produce muscles that are more adaptable, stronger and durable.

By Decreasing Risk of Injury

As flexibility increases and physical performance improves, athletic range of motion is a natural byproduct. You’ll gain a greater sense of coordination and be more able to bend, twist, and avoid injury due to your increased ease of motion. Moreover, since isometric exercise also increases muscular endurance and strength, you’ll be combating early fatigue. And we all know that fatigue is one of the biggest causes of injury whether due to decrease of mental capacity or simply because of clumsy limbs.

How Do I Start Isometrics?

Isometric exercises are straightforward and require no equipment, but it’s sometimes tricky to know where to start. If you’re looking for a bit of guidance, Activ5 is a fantastic way to easily incorporate isometric exercises into a busy fitness schedule. It pairs with your smartphone and coaches you through a full-body strength training workout. It makes integration of an isometric program a no-brainer. You can measure your strength level, gamify your workouts, and track your progress with ease.  That leaves you to just concentrate on your results – and sweating it out, of course!

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/11834101

https://breakingmuscle.com/learn/working-at-a-stand-still-how-to-do-isometric-training

http://jap.physiology.org/content/64/4/1500

http://www.imedpub.com/articles/the-effects-of-maximum-voluntary-isometric-contraction-durations-in-pnf-training-on-muscle-performance.pdf

https://www.ncbi.nlm.nih.gov/pubmed/15462615