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#1
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Hello,
My wife is 35 years old and almost 5'10" tall and 140lbs, her body type is long legged, with petite features like a narrow lower back, and small hands and feet, she has good genetics and was able to stay reasonably fit all of her life without dieting or exercise. She been earning a living as a cleaner for the pass 4years, this is already tough type of work for a chick and yet she often ends up carrying more then her fair share of the load at work, every once in a while this will result in lower back pain lasting a couple days to a week, she still goes to work with these sore backs but takes a muscle relaxer to help get threw the pain and discomfort. I'm guessing that part of her problem is she bends and lifts using her back instead of her legs; this habit seems almost impossible for her to break. Her goal is to protect her back, plus she wants to drop a little in weight (maybe 10lbs) and also wants keep her looks for as long as possible while she ages, so she's thinking about working out with us, but she doesn't really care much about being stronger and has no athletic type goals so I'm not sure weather or not a weightlifting routine is the best chose for her, I don't want to make her back worse either. I've never really experienced much in the way of back pain in my life, so I really don't know of good advice to offer her. I'm hoping to get some suggestions here. Maybe some type of stretching with some lifting or other type excise that could strengthen her back, pull downs? Deadlifts? Squats? If so any suggestions on volume and frequency for her. My son and I are dedicated to strength training we have a home gym with a power cage and lots of free weights, plus a cable and pulleys type machine for push downs or pull-ups or whatever. Our lifting routine is basically lift every other day (day1- BP, squats, shoulder press) (day3-chinups, deadlifts, clean and press, curls, and weighted incline setups) on days off we work the heavy bag, box a couple rounds, skip a bit then finish with some submission grappling. Thanks Guys. Let her start off very lightly, stretching first, then doing a set of 'good mornings'. The pain could also be stiff tight hamstring muscles. Stiff leg deadlifts, again light, maybe what she needs. good luck |
#2
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Hello,
My wife is 35 years old and almost 5'10" tall and 140lbs, her body type is long legged, with petite features like a narrow lower back, and small hands and feet, she has good genetics and was able to stay reasonably fit all of her life without dieting or exercise. She been earning a living as a cleaner for the pass 4years, this is already tough type of work for a chick and yet she often ends up carrying more then her fair share of the load at work, every once in a while this will result in lower back pain lasting a couple days to a week, she still goes to work with these sore backs but takes a muscle relaxer to help get threw the pain and discomfort. I'm guessing that part of her problem is she bends and lifts using her back instead of her legs; this habit seems almost impossible for her to break. Her goal is to protect her back, plus she wants to drop a little in weight (maybe 10lbs) and also wants keep her looks for as long as possible while she ages, so she's thinking about working out with us, but she doesn't really care much about being stronger and has no athletic type goals so I'm not sure weather or not a weightlifting routine is the best chose for her, I don't want to make her back worse either. I've never really experienced much in the way of back pain in my life, so I really don't know of good advice to offer her. I'm hoping to get some suggestions here. Maybe some type of stretching with some lifting or other type excise that could strengthen her back, pull downs? Deadlifts? Squats? If so any suggestions on volume and frequency for her. My son and I are dedicated to strength training we have a home gym with a power cage and lots of free weights, plus a cable and pulleys type machine for push downs or pull-ups or whatever. Our lifting routine is basically lift every other day (day1- BP, squats, shoulder press) (day3-chinups, deadlifts, clean and press, curls, and weighted incline setups) on days off we work the heavy bag, box a couple rounds, skip a bit then finish with some submission grappling. Thanks Guys. |
#3
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longshot wrote:
Hello, snip Her goal is to protect her back, plus she wants to drop a little in weight (maybe 10lbs) and also wants keep her looks for as long as possible while she ages, so she's thinking about working out with us, but she doesn't really care much about being stronger and has no athletic type goals so I'm not sure weather or not a weightlifting routine is the best chose for her, I don't want to make her back worse either. How far can she walk? Seriously. Two miles twice a day three or four days a week will likely fix that lower back and will also likely help her drop a few pounds. If she can't walk that far, maybe a mile twice a day four days a week and gradually increase distance and walking speed to the two miles at a brisk walk. |
#4
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Her goal is to protect her back, plus she wants to drop a little in
weight (maybe 10lbs) and also wants keep her looks for as long as possible while she ages, so she's thinking about working out with us, but she doesn't really care much about being stronger and has no athletic type goals so I'm not sure weather or not a weightlifting routine is the best chose for her, I don't want to make her back worse either. Core strength development overall. Abcurls. Would think that knowing correct form would be critical for her work. If you know correct form, then she could benefit enormously. She may or may not have enough flexibility to do them correctly. Contract-release stretches for the hamstrings, and backs of her legs, which load the back when tight. Have often wondered how a person who works with their muscles day after day ever recovers enough to get stronger. Adding a lifting load could make things much worse, especially, if what her muscles need most is to rest and recover. Once recovered, flexible and using correct form she could develop strength with gradual increases in lifted weight and avoid any further pain in the future. |
#5
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![]() "longshot" wrote in message om... I'm guessing that part of her problem is she bends and lifts using her back instead of her legs; this habit seems almost impossible for her to break. This is her problem right here, and no amount of weight training will fix it. If she wants the pain to stop then the strategy must be multifactorial. Yes, she can strengthen the area through exercise. She would use both exercises that mimic job actions, such as deadlifts, Romanian DLs, stiff legged DLs, etc.and exercises that strengthen the torso and entire body generally. But if she doesn't lift properly on the job then it doesn't matter. If you don't let the back muscles do their job then they can't help, regardless of how strong they are. Krista -- -------------------- www.stumptuous.com/weights.html www.trans-health.com |
#6
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![]() "longshot" wrote in message om... Hello, My wife is 35 years old and almost 5'10" tall and 140lbs, her body type is long legged, with petite features like a narrow lower back, and small hands and feet, she has good genetics and was able to stay reasonably fit all of her life without dieting or exercise. She been earning a living as a cleaner for the pass 4years, this is already tough type of work for a chick and yet she often ends up carrying more then her fair share of the load at work, every once in a while this will result in lower back pain lasting a couple days to a week, she still goes to work with these sore backs but takes a muscle relaxer to help get threw the pain and discomfort. I'm guessing that part of her problem is she bends and lifts using her back instead of her legs; this habit seems almost impossible for her to break. Her goal is to protect her back, plus she wants to drop a little in weight (maybe 10lbs) and also wants keep her looks for as long as possible while she ages, so she's thinking about working out with us, but she doesn't really care much about being stronger and has no athletic type goals so I'm not sure weather or not a weightlifting routine is the best chose for her, I don't want to make her back worse either. I've never really experienced much in the way of back pain in my life, so I really don't know of good advice to offer her. I'm hoping to get some suggestions here. Maybe some type of stretching with some lifting or other type excise that could strengthen her back, pull downs? Deadlifts? Squats? If so any suggestions on volume and frequency for her. My son and I are dedicated to strength training we have a home gym with a power cage and lots of free weights, plus a cable and pulleys type machine for push downs or pull-ups or whatever. Our lifting routine is basically lift every other day (day1- BP, squats, shoulder press) (day3-chinups, deadlifts, clean and press, curls, and weighted incline setups) on days off we work the heavy bag, box a couple rounds, skip a bit then finish with some submission grappling. Thanks Guys. You have reason to be concerned. Below is from OSHA BACK INJURIES - NATION'S NUMBER ONE WORKPLACE SAFETY PROBLEM Preventing back injuries is a major workplace safety challenge. According to the Bureau of Labor Statistics, more than one million workers suffer back injuries each year, and back injuries account for one of every five workplace injuries or illnesses. Further, one-fourth of all compensation indemnity claims involve back injuries, costing industry billions of dollars on top of the pain and suffering borne by employees. Moreover, though lifting, placing, carrying, holding and lowering are involved in manual materials handling (the principal cause of compensable work injuries) the BLS survey shows that four out of five of these injuries were to the lower back, and that three out of four occurred while the employee was lifting. No approach has been found for totally eliminating back injuries caused by lifting, though it is felt that a substantial portion can be prevented by an effective control program and ergonomic design of work tasks. OSHA is considering ways to help employers and employees reduce these injuries. The agency requested public comments October 2, 1986, to help it develop either guidelines or regulations for manual lifting. The agency is looking at both major categories of methods for preventing lifting injuries--administrative controls and engineering controls. The former includes carefully selecting and/or training workers so they can safely perform lifting tasks. Engineering controls attempt to redesign a job so lifting becomes less hazardous. Suggested administrative controls include: - Training employees to utilize lifting techniques that place minimum stress on the lower back. - Physical conditioning or stretching programs to reduce the risk of muscle strain. Suggested engineering controls include: - A reduction in the size or weight of the object lifted. The parameters include maximum allowable weights for a given set of task requirements; the compactness of a package; the presence of handles, and the stability of the package being handled. - Adjusting the height of a pallet or shelf. Lifting which occurs below knee height or above shoulder height is more strenuous than lifting between these limits. Obstructions which prevent an employee's body contact with the object being lifted also generally increase the risk of injury. - Installation of mechanical aids such as pneumatic lifts, conveyors, and/or automated materials handling equipment. In one study it was determined that at least one-third of compensable back injuries could be prevented through better job design (ergonomics). Other factors include frequency of lifting, duration of lifting activities, and type of lifting, as well as individual variables such as age, sex, body size, state of health, and general physical fitness. The approaches suggested include the NIOSH Work Practices Guide for Manual Lifting(*) employing an equation using horizontal location, vertical location, vertical travel distance and lifting frequency. Another approach would put a maximum weight limit for any single lift, or a load-moment limit which would consider the effect of the distance of the load from the worker's body. Tables of maximum weights for different percentiles of male and female workers have also been proposed. Here is a very simple back safety course: http://www.free-training.com/osha/back/Backmenu.htm A link to McKinley Health Center's Back and Neck Care Guide: http://www.mckinley.uiuc.edu/health-...back/back.html Probably more than you wanted to know but I have recently strained a muscle in my back and am anxious not to repeat it. The second link has exercises as well as general safety information. Also, your wife is not a 'chick' ![]() shares your life! |
#7
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In article ,
wrote: Let her start off very lightly, stretching first, then doing a set of 'good mornings'. The pain could also be stiff tight hamstring muscles. Stiff leg deadlifts, again light, maybe what she needs. good luck Do not stretch first. Deadlifts are very good for the lower back. Some people like this politically incorrect exercise: hold a dumbbell by the end in both hands in front of you. (Start with a very light one.) Touch the floor just outside your right heel with it. Stand back up, touch the floor just outside your left heel with it. Do 5-10 reps to each side. This will help strengthen the lower back for real-world type stuff, where people often do things wrong. Seth [I started with [email protected], but I'm crazy.] |
#8
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Julianne wrote:
"longshot" wrote... I'm guessing that part of her problem is she bends and lifts using her back instead of her legs; this habit seems almost impossible for her to break. It is, but I believe Mel Siff cited a study that showed that the risk of occupational injury was no greater with bent- and straight-back lifting. Her goal is to protect her back, plus she wants to drop a little in weight (maybe 10lbs) At her height and weight, she could use some more muscle (whether she should drop some fat or not). and also wants keep her looks for as long as possible while she ages, so she's thinking about working out with us, but she doesn't really care much about being stronger and has no athletic type goals so I'm not sure weather or not a weightlifting routine is the best chose for her, I don't want to make her back worse either. It would be the best thing for her. More strength would help her in her work and in everyday life. I've never really experienced much in the way of back pain in my life, so I really don't know of good advice to offer her. I'm hoping to get some suggestions here. Maybe some type of stretching with some lifting or other type excise that could strengthen her back, pull downs? Deadlifts? Squats? If so any suggestions on volume and frequency for her. Give her a whole-body routine, 3x per week, including squats, pulldowns, bench, deads, shoulder press, and bent rowing. You have reason to be concerned. Below is from OSHA BACK INJURIES - NATION'S NUMBER ONE WORKPLACE SAFETY PROBLEM Preventing back injuries is a major workplace safety challenge. According to the Bureau of Labor Statistics, more than one million workers suffer back injuries each year, and back injuries account for one of every five workplace injuries or illnesses. Further, one-fourth of all compensation indemnity claims involve back injuries, costing industry billions of dollars on top of the pain and suffering borne by employees. Yeah, yeah, yeah: so back pain is bad. Here's a quote from Scientific American, Aug 1998: 48-53 (posted to Supertraining by Mel Siff): "An exhaustive review of clinical studies of exercise and back pain found that structured exercise programs prevented recurrences and reduced work absences in patients with acute pain who regularly took part soon after an episode of back pain had subsided. The preventive power of exercise was stronger than the effect of education (for example, how to lift) or of abdominal belts that limit spine motion. Patients experiencing chronic pain also benefited from exercise. In contrast to acute back-pain sufferers, who did better during a pain episode by resuming normal activities than through exercise, chronic back-pain patients substantially improved by exercising even with their pain..... " Here is a very simple back safety course: http://www.free-training.com/osha/back/Backmenu.htm Sucks. A link to McKinley Health Center's Back and Neck Care Guide: http://www.mckinley.uiuc.edu/health-...s/back/back.ht ml Sucks. Also, your wife is not a 'chick' ![]() the woman who shares your life! For all you know, she likes it when he says that. -- -Wayne |
#9
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![]() "Wayne S. Hill" wrote in message ... Julianne wrote: "longshot" wrote... I'm guessing that part of her problem is she bends and lifts using her back instead of her legs; this habit seems almost impossible for her to break. It is, but I believe Mel Siff cited a study that showed that the risk of occupational injury was no greater with bent- and straight-back lifting. Her goal is to protect her back, plus she wants to drop a little in weight (maybe 10lbs) At her height and weight, she could use some more muscle (whether she should drop some fat or not). and also wants keep her looks for as long as possible while she ages, so she's thinking about working out with us, but she doesn't really care much about being stronger and has no athletic type goals so I'm not sure weather or not a weightlifting routine is the best chose for her, I don't want to make her back worse either. It would be the best thing for her. More strength would help her in her work and in everyday life. I've never really experienced much in the way of back pain in my life, so I really don't know of good advice to offer her. I'm hoping to get some suggestions here. Maybe some type of stretching with some lifting or other type excise that could strengthen her back, pull downs? Deadlifts? Squats? If so any suggestions on volume and frequency for her. Give her a whole-body routine, 3x per week, including squats, pulldowns, bench, deads, shoulder press, and bent rowing. You have reason to be concerned. Below is from OSHA BACK INJURIES - NATION'S NUMBER ONE WORKPLACE SAFETY PROBLEM Preventing back injuries is a major workplace safety challenge. According to the Bureau of Labor Statistics, more than one million workers suffer back injuries each year, and back injuries account for one of every five workplace injuries or illnesses. Further, one-fourth of all compensation indemnity claims involve back injuries, costing industry billions of dollars on top of the pain and suffering borne by employees. Yeah, yeah, yeah: so back pain is bad. Here's a quote from Scientific American, Aug 1998: 48-53 (posted to Supertraining by Mel Siff): "An exhaustive review of clinical studies of exercise and back pain found that structured exercise programs prevented recurrences and reduced work absences in patients with acute pain who regularly took part soon after an episode of back pain had subsided. The preventive power of exercise was stronger than the effect of education (for example, how to lift) or of abdominal belts that limit spine motion. Patients experiencing chronic pain also benefited from exercise. In contrast to acute back-pain sufferers, who did better during a pain episode by resuming normal activities than through exercise, chronic back-pain patients substantially improved by exercising even with their pain..... " I'm not sure why you believe that your quote disagrees with what I posted. The only difference is that your post recommends weight lifting for chronic injuries. The references I cited were not such that they could make individual diagnoses about what is chronic. Here is a very simple back safety course: http://www.free-training.com/osha/back/Backmenu.htm Sucks. I guess you would know best. Nice citation. Do you always base your opinions on an established body of knowledge? A link to McKinley Health Center's Back and Neck Care Guide: http://www.mckinley.uiuc.edu/health-...s/back/back.ht ml Sucks. Well, frankly, I was just trying to be helpful. Every once in a while, I stumble into MFW because I need information from some of the regulars. And invariably I am reminded how very rude and hateful some people are. I understand that you are so very much more intelligent than me and that the only arguement you need to put forth to establish your superiority is "Sucks". Please also understand that I hold worthy adversaries to a higher intellectual standard. For all I know you may have pecs to beat the band but your manners are atrocious and I find you to be most offensive. your wife is not a 'chick' ![]() the woman who shares your life! For all you know, she likes it when he says that. I am assuming from his post that he cares deeply about this woman. And, yes, maybe she likes it in private. However, in the general public the word 'chick' is a term, derived after an animal that is not particularly smart. 'Chicks' are an accessory. Women are a necessity. Regardless of what is considered proper in a home, it is notable that most people regard the word, 'chick' as being derogatory. j -- -Wayne |
#10
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![]() "Julianne" wrote "Wayne S. Hill" wrote Julianne wrote: I guess you would know best. Nice citation. Do you always base your opinions on an established body of knowledge? The MFW Database is extensive. A link to McKinley Health Center's Back and Neck Care Guide: http://www.mckinley.uiuc.edu/health-...s/back/back.ht ml Sucks. Well, frankly, I was just trying to be helpful. Every once in a while, I stumble into MFW because I need information from some of the regulars. And invariably I am reminded how very rude and hateful some people are. MFW serves to remind many people of the dark side of humanity. It's our purpose...to provide a basis of comparison, so the good people can feel better about themselves. Wayne is our Leader in this. I understand that you are so very much more intelligent than me and that the only arguement you need to put forth to establish your superiority is "Sucks". Please also understand that I hold worthy adversaries to a higher intellectual standard. For all I know you may have pecs to beat the band but your manners are atrocious and I find you to be most offensive. your wife is not a 'chick' ![]() the woman who shares your life! For all you know, she likes it when he says that. I am assuming from his post that he cares deeply about this woman. And, yes, maybe she likes it in private. However, in the general public the word 'chick' is a term, derived after an animal that is not particularly smart. 'Chicks' are an accessory. Women are a necessity. Regardless of what is considered proper in a home, it is notable that most people regard the word, 'chick' as being derogatory. It's worse when Wayne starts throwing around "****" and "pussy" like they were just words. Letters on a page. Irrelevant without context. Silly Wayne! Good thing I would never use such words, or be rude, or sarcastic. I'm better than that. David -- "This is the worse forum alive."- kev2112 |
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