My wife recently (as of yesterday, it appears) picked up what appears to be an extremely nasty “mid back” muscle pull of sorts.
Y’know, the kind that isn’t really a muscle “tear”, per se, but is painful regardless – and it’s the kind of “dull, twitchy” pain that just doesnt go away all day no matter what.
So as I was massaging it out last night (there’s still some left to do as I type this) – I asked her what she did to cause it.
“I don’t know”.
OK, yes, that was to be expected, hehe …
“But did you lift anything? Anything heavy? Did you lift with the legs – or just “hoist” with the arms?”
And upon this line of questioning it seems that it’s either a heavy pail of laundry that was the culprit – or too many hours spent hunched in front of the computer – or simply “lifting incorrectly” (and no I ain’t necessarily referring to mammoth steel weights either – can happen while doing something as innocuous as lifting your four year old up to your shoulder, for instance).
And this sort of pain is more common than you’d think. After lower back and neck pain, I’d say this sort of mid back pain is common amongst folks these days – housewives, gym goers, and office workers alike.
Part of the reason, of course is no exercise – but the other half of the equation is exercise done incorrectly.
Or, lifting objects incorrectly.
When you’re lifting stuff around the house – know your limits – and this applies just as much to gym goers that “think” they’re strong as it does to the average couch potato.
Unless you’re already in great shape and do a lot of pull-ups and associated exercises – simply trying to “hoist” something up by the arms is a BAD idea.
Always involve the hips and legs. Initiate the movement from this region of the body and “lift” with the legs as opposed to the upper body.
You’ll see what I mean when you do it – and this sort of technique will greatly reduce the risk of muscle pulls or other painful injuries that seem to affect so many people.
Last, but not least – deadlifts and heavy rows are NOT the promised solution they’re made out to be. Not only are they unnatural exercises that kill your lower back – but they don’t engage near the number of muscles – or tendons – or neurons that pull-ups and other bodyweight exercises such as handstand pushups do.
In fact, one of the best things you can do to rid yourself of back pain – forever – is to get started pronto on a program consisting of nothing other than this – lower body work, handstand pushups – and pull-ups.
All done in correct form, and if you need sample workouts? Well, there’s plenty provided in my BattleTank Shoulders course – YES – believe you me, even three exercises are enough NOT to keep you bored – and to give you plenty of variety – AND, perhaps most importantly, build slabs of muscle all over your upper body and back so you can get rid of that pesky back pain forever.
Pick up your copy of “BattleTank Shoulders” right here – – http://0excusesfitness.com/battletank-shoulders/
I’ve often touted this combo as one of the best upper body combos there is, bar none – if not the best – and there’s plenty of truth to this.
Well, my friend, that’s it for now. I’m off to massage the remaining knots out of her back now, hehe.
P.S. – Though I might sound flippant when using the term “massage” above, I’m really not. Massage is of utmost importance – and can greatly enhance recovery and prevent injuries if done right. I’ve gotten massages galore in China (nah, not referring to the naughty ones here!) – and those tiny massueses can teach YOU – or the average gym gorilla a thing or two about STRENGTH. Yes, you heard me – strength – and you’ll have to read the book to find out what I’m talking about!
P.S #2 – Along with back pain, wrist pain is something that is turning into a veritable pandemic, when it really doesn’t have to. I’ll write more on this later, but for now, remember that ALL the exercises mentioned in both Gorilla Grip and Gorilla Grip (advanced) are the perfect antidote to any sort of wrist problems, pain or carpal tunnel syndrome. So if you’re sitting at the ole ‘puter right about now and wondering if this is finally “it” in terms of what solves that annoying pain in the center of your wrist – well – hesitate no longer – the cure is HERE!