Neck and back strengthening

[offroadmike]

I've been having troubly with the whole of me neck and down my spine to my lower back.
I've been contemplating going to a chiropractor (sp) to see if he can sort anything out, but my parents would rather me not.

Mostly my neck just feels week and like mush all the time. I pinched a nerve in it before and couldn't do a complete neck roll for a week. My back is always uncomfortable to the point where its hard for me to find a comfortable position in a seat, and its taking away from my sleep.

So, i'd like to try a get some major workout for my neck and back started before I go back to school and have to struggle in my chair while trying to listen to the teacher.

If anyone can give me some tips, and precise workouts that will help my neck and back get stronger, it would be much appreciated, also, if anyone has any links to web-sites where I can find out more that would be cool too.

Thanks a lot.

 

[Talentless]

• Shoulder shrugs: Let arms hang, lift shoulders toward ears. You can do this while rotating the shoulders, clockwise and counter clockwise, too.
• Back raises/lifts: Lean over as if you are going to touch your toes (touch them if you want), and raise your back upright. You can do these to the side, also.
• Perform stomach exercises: There are myriad stomach exercises, I do not know them all. I would at least do the lower body ones. Try lying on padded surface, place your hands under your butt if it helps, and extend both legs out in the air, hold for a few seconds, pull them toward you. Pulling them back to a 90 degree angle should suffice.
• Pivoting: Try holding a barbell across your shoulders and pivoting the obliques, while in an upright position.

 

[vat_man]

Well, I'd be pushing to get to a chiropractor or physiotherapist - neck pain is never a good thing and unless dealt with can be quite debilitating.

I get bouts of neck pain courtesy of a bulging disk at the C4 level (toward the bottom of the neck) and I've tailored a little weight program geared towards strengthening and stabising my upper body.

I do:
- bench press (free weight)
- lumbar raise. Machine weight, on this thing:

Bar sits across the shoulders, and you sit doubled over, and then sit upright pushing the bar up - don't lift too much weight, and keep your back straight
- upper back

This is the one where you pull the bar towards you
- pec deck
- biceps
- triceps
- abdominals (bicycle maneuver)

The arm exercises are pretty well just for toning, and you could probably drop one of the chest exercises, but your main groups are being worked there - upper and lower back, chest and abs.

Upper back is important as it gives support to the neck - normally when I have a full blown problem with my neck, I can't function, but with improved strength there I was able to continue working through the last episode.

I'm also finding that the upper body strength is of enormous help when running - both in terms of maintaining form and running up hills.

Good luck - and have it looked at.

 

[offroadmike]

Thanks for the help guys. I'm gonna have to make a program for myself and start to stick to it.

I also had another idea but I'm not sure if it will work. I don't have any equipment like the ones in your pics vat_man, but I was thinking that maybe I could tie a small weight to a rope, and then put it around the top of my head, and just stand and raise and lower my neck for a while.

Maybe it will work, maybe it won't but I'm gonna give it a try.

 

[vat_man]

Originally posted by offroadmike
I also had another idea but I'm not sure if it will work. I don't have any equipment like the ones in your pics vat_man, but I was thinking that maybe I could tie a small weight to a rope, and then put it around the top of my head, and just stand and raise and lower my neck for a while.

Well, I actually do my program at a gym.

I'd be really wary about doing anything before you see a physiotherapist or chiropractor. They will give you a set of exercises to do - also ask about strengthening exercises once you're over your current strain.

Something I should also mention is be very wary of what sort of chiro you go to. I don't know how it is in the US, but in Australia there are basically two types of chiros - the regular, joint manipulating types who are fine, and then there's the lunatic quacks who think chiro can cure cancer and the common cold. Stay away from the second type. My personal preference is a manipulative physiotherapist - I've got one near here I've been going to for 4-5 years.