| Fitness programmes for
back problems |
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Each one of us has had some form of back
pain at some point in life. This could be a sports related
injury, sprain, or injury on account of bad posture
or lack of fitness (to quote a few from a range of causes).
An increasingly common cause of back pain today is the
excess weight brought on by the excesses of modern urban
life.
Back problems usually stem from abnormal
strains on the spine with resultant damage to tissues.
The chief causes are one of two — Sudden, i.e.
heavy lifting, or lifting in an awkward manner causing
back strain, or Chronic / postural, i.e. spending hours
in a specific posture.
The first step to a healthy back is
an improvement of general fitness, and loss of weight.
Depending on the severity and site of the problem, the
exercise will change. A back-strengthening workout before
the exercise session is the way to go. Overhead movements
should be avoided for cervical problems, as should be
exercises involving a lot of flexion of the spine. |
| Resistance
training for the back |
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2-3 days a week |
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10-12 exercises per session |
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2 sets per exercise, 12-15
reps per set |
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Intensity level: resistance
adequate to allow 12-15 reps comfortably. |
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1-2 minutes rest between sets. |
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Training progression |
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Increase in reps to 15-18. |
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Increasing the number of
sets. |
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Marginally increasing weight
involved in the exercise. |
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Cardio |
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Thrice a week (every alternate
day) |
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Intensity: 60 per cent -
70 per cent of the max heart rate (MHR) |
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Duration: 30-40 minutes |
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Gradual increase in intensity of the
exercise by varying the resistance on the cycle and inclination
or speed on the treadmill, and an increased duration of
about 45-50 minutes. |
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