The goal of bodybuilding isn’t to get as big as you can, or at least to us it isn’t and shouldn’t be, but to build a balanced body that is as strong as possible in every way. For example, while being freakishly big may get people’s attention, it serves you no purpose at all.
So many bodybuilders build massive amounts of muscle yet are so unbelievably weak and inflexible. For example, we know a guy who can bench press over 350lbs but can’t do a measly 50 push-ups! On the other hand, what if you were not only big, but also extremely strong and powerful, lightning fast, flexible, and agile enough to kick ass?
The point is, the exercises you choose and how you perform them not only determine how big, strong, and flexible you are, but also affect how your body functions and whether or not you suffer from aches, pains, and injuries like back pain and sciatic pain.
Here are the exercises that create the most problems and are most likely to lead to back pain:
Of course there are others, these are the two that cause the most damage.
There are several reasons why these exercises made our list of the “worst bodybuilding exercises”. First, all of them target areas that already tend to get worked a lot in everyday life and often times are overdeveloped.
By focusing so much on these exercises you end up creating muscle imbalances, or worsening existing muscle imbalances, which pull your bones and joints out of their normal position. This will leads to uneven pressure and wear and tear on your muscle, ligaments, tendons, bones, and joints and will sooner or later lead a break down or injury.
For example, chronic overuse of the bench press, coupled with little or no exercises targeting the upper back, leads to an overdevelopment of the chest and a lack of strength and development in the upper back.
This all too common combination leads to what we call “Turtle Back”. The shoulders are pulled so far forward, lats are as wide as barn, and from behind, their back looks like a giant sea turtle shell. This “Turtle Back” posture can create neck, upper back, and shoulder pain and injuries fast.
There are many better exercises for chest development that not only stimulate more muscle, but also build more usable strength.
Meanwhile at the leg extension, not only does it place an unbelievable amount of strain on the knee joint, but it also will quickly overdevelop the quads, which are already getting far more work than their counterpart, the hamstrings.
An imbalance between the quadriceps and hamstrings, which is also extremely common in bodybuilders, is a key contributor to back pain.
So hopefully you can see how important it is to choose your exercises wisely. It is strongly recommend that you cut out these exercises, or at least cut back on using them and add in targeted exercises for the opposing muscle groups and targeted stretches for those tight, overdeveloped muscles.
The key to eliminating back pain, or any other ache, pain or injury for that matter, is to bring your body closer to balance.
What good is muscle if you can’t use it? How many more workouts are you going to miss because of back, neck, or shoulder pain? How much bigger and stronger could you be if back pain and other injuries weren’t ruining your training?
Just imagine how bad things will be 10, 20, or 30 years from now if you don’t make changes to your training now.
Taking over the counter drugs (OTC) is usually the first step in trying to get rid of those little nagging aches and pains we all suffer from during the normal course of our daily life. Most of the time, these non-prescribed drugs are working just fine. However, it is when the little aches and pains become a persistent chronic pain that we run into problems.
That nagging, chronic backache can become a debilitating problem. Those Irritating little headaches that keep you in a constant bad mood can take on monumental proportion and make your life an absolute hell. The search for pain relief pill that actually works can be extremely frustrating. This is when the cheap OTC drugs you buy at the discount stores become ineffective.
Hopefully, you are smart enough to realize that doubling up the dosage is not a good idea. Your first step should be is to consult your doctor if the OTC drugs are not doing the job. A chronic headache or chronic back pain is something you cannot ignore.
You should not delay about seeing your doctor if your problem is persistent headaches. Ask about getting an MRI (Magnetic Resonance Imaging) procedure done on your head. It is painless and a very good way to spot a growing cerebral aneurysm forming in your head. This is a fairly new technique for spotting this sort of problem and is gaining popularity with the doctors.
The MRI is also a great tool being used to spot a ruptured or herniated disc in the spine. The MRI is a noninvasive way to look inside of you to see what is going on. If you have any luck at all your test will come back negative.
Usually, the first thing a doctor will try, after passing the MRI test, is physical therapy, or some mild prescription drugs. The cause of your chronic pain can be anything from a pinched nerve to a strained muscle. The physical therapy, while expensive, may just be the cure you are looking for to get rid of your problems.
However, you may have to start taking a regime of prescribed drugs if the workouts do not take care of your never ending pain. This is where the dangers start to pile up. Every prescribed drug has an adverse drug reaction. These reactions can affect your liver, stomach, kidneys, and even your heart. You must discuss the possibilities of this problem with your doctor.
An alternative to the prescribed drugs is herbal or natural pain relief medications. These are pills, sprays, and ointments that are manufactured from plants and other natural elements of the earth. Although new, they do not have the adverse side effects as conventional medicine and appear to be moving up into first place as the preferred way to get pain relief.
The down side to prescribed drugs is the adverse side effects they can produce. On the other hand, herbal, or natural medication, may give you the relief you need without the dangers of side effects.
Never underestimate the severity of the agony that is so simply known as heel pain. Constant pain of this nature can really drag you down to leave you drained and lethargic.
You should not delay if you detect one of the early symptoms of heel pain. The longer it is neglected, the greater the degree of difficulty that will be encountered in treating it effectively. Its nature is such that the initial discomfort bears little relationship to the agony that can result from neglecting it.
Heel pain and Plantar Fasciitis is not necessarily the same thing, although any heel pain is likely to be caused by the latter. Heel pain can have various causes, many of which are not fully understood. Although there are many different apparent causes of heel pain, the most common is plantar fasciitis.
The plantar fascia is a broad, flat area of tissue running along the bottom of the foot from the heel to the front of the foot. The foot derives support from this.
The searing pain of Plantar Fasciitis can appear at any age but is commoner in older people. Also in those of us who that weigh a bit more than is good for us.
Other causes of foot pain are known, such as rheumatoid arthritis and gout, but Plantar Fasciitis probably makes up about 95 percent of the cases of heel pain.
Initially, many people blame their shoes. Although shoes often play a part, it is not always that simple. It is however, vital to ensure that footwear is appropriate for the activity you are engaged in.
Common triggers for heel pain or plantar fasciitis are listed below.
Tight calf muscle
Tight Achilles tendon tissues
Stress in the instep
Running or other exercise without warming up
Completing a longer walk than is normal for you
Plantar fasciitis heel pain is usually experienced at the front of the heel. The pain then spreads along the sole of the foot towards the big toe.
An agonizing pain on getting out of bed is one of the signs of this illness. If this happens to you, then there is a very good chance that you have joined the ranks of those suffering from Plantar Fasciitis.
In its early stages, easing of heel pain can be as simple as stretching your foot before getting out of bed in the morning. A variety of gentle calf and Achilles tendon stretches can also ease early stage heel pain.
Reduce, or avoid altogether, activities that aggravate the condition. This needs a common sense approach. Some common everyday activities such as going up stairs and walking are not possible to avoid. Whilst the strenuous exercise that involve running or lifting need to be suspended. These can make the level of pain in the heel worse.
Plantar fasciitis is the most usual type of heel pain and is an important manifestation of a physical disability that can prevent or inhibit a weight loss program.
Most of the time, heel problems Do not directly cause obesity. There is no doubt though, that relieving heel pain can be a major contribution to weight loss and better health for a lot of people. If you have plantar fasciitis, you must discontinue running and limit walking until you are absolutely free of pain.
When the time comes to resume your exercise regime, you must commence to just jog very slowly each day until you feel a little discomfort. You must then cease for the day.
It is now accepted that exercise is a crucial part of any attempt to be fit and healthy. So it is as well to ensure that heel pain is avoided by sensible warm-up routines and building up gradually to more sustain or vigorous exercise.
Ankle pain can be a nuisance to anyone who enjoys an active lifestyle. Common structures in the ankle that can be damaged and cause pain are the tendons, cartilage and blood vessels. There are several causes of this type of foot pain. Some of the common causes are ankle sprain, arthritis, tendonitis, psoudogout and infection.
An ankle sprain is an injury to the ligaments of the ankle causing them to partially or completely tear as a result of sudden stretching. Ankle sprains can occur on either or both of the inner and outer portions of the ankle joints. Preexisting muscle weakness in the ankle area is normally why ankle sprains occur. The pain associated with an ankle sprain is initially severe and can be associated with a “popping” sensation. Swelling over the area of injury often occurs as the injured blood vessels leak fluid into the local tissue.
Arthritis is another cause. Arthritis causes inflammation of the joint which can involve the ankle area. This type of ankle pain is usually not induced by trauma injury and develops gradually. Usually pain, swelling, stiffness, redness and warmth are associated with this type of ankle pain.
Tendonitis of the ankle can be another cause of pain. Tendinitis is an inflammation of the tendon. Tendonitis of the ankle can involve the Achilles tendon, the posterior tibial tendon or the peroneal tendon. This type of ankle pain unusually results from a trauma.
Psoudogout is another disease that can cause this type of foot pain. Psoudogout is a joint disease that may include intermittent attacks of arthritis. This disease is caused by the collection of calcium pyrophosphate crystals in joints. When this disease attacks, joint swelling and pain may be present.
Infections of the ankle joint are rare but are also a cause of ankle pain. They mainly occur due to bacteria being introduced into the ankle joint through puncture wounds or trauma.
If you suffer from this sore foot pain, it is important to see your doctor to get a correct diagnosis and treatment plan. Ankle pain can be caused by many different traumas, diseases or infections. Getting the right treatment plan for your ankle pain is important so your ankle can heal properly.