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Want a stronger back? Building lean muscle can certainly be the answer!

tackle back pain the right way

Having a weak back is the number one reason for a painful back nowadays, with sitting the whole day coming closely at number 2.

In fact, according to Aca today: “31 million Americans suffer from back pain at any point in time”.

That is quite a huge figure in the big realm of things.

Most people decide that the best way to combat their lower back pain is to go see a chiropractor, or take pain killers. These are both valid methods, and certainly would make any chiropractor happy as they would bring in more patients to their clinics. However, acting in the best interests of most Americans is this article which looks to tackle the root cause of the problem.

How can we grow a stronger lower back and prevent pain and injures?

 

The answer to this is simple. Build a stronger back, and to do this you need to engage in regular strength training (lifting weights) and building lean muscle.

Building lean muscle is not a privilege only bodybuilders should have, in fact research has shown that strength training has its benefits for anyone, especially when it comes to prevention of injuries.

Top 3 ways of building muscle for a injury-free lower back

1. Strength Training

Join your local gym and start with building your foundations. Aim to go at least 3 times per week to begin with and focusing on compound exercises such as: deadlifts, squats, bench press, military press etc. These will help you with building your foundation for a stronger core, and thus your lower back.

2. Yoga (Stretching)

Working out at the gym and destroying those muscles fibers will equate in stronger and bigger muscles which will not only be physically pleasing to see but your body musculoskeletal system will develop far stronger and help you prevent those unwanted injuries.

Engaging in activities such as yoga (which is far more glamorous and appealing not just physically but spiritually and mentally) will deliver great benefits in aiding for a balance between the ying yang of the body. In other words, will help muscles stretch and aid with flexibility which are crucial when avoiding injuries.

3. Take supplements to aid body building and recovery

 

Supplements are a highly debated topic due to the notorious reputation of the supplement industry. We recommend that a supplement such as Blackwolf workout which has a review here, could prove highly beneficial as it is the only supplement we found in the market to have a pre, intra and post-workout solutions for both men and women. This makes the process of not knowing what to have before, during and after a workout a much simpler one.

Although, 1st Chiropractic Life does not necessarily endorse this workout product, its reviews can be found here.

Likewise, for recovery we recommend an omega 3 fish oil to aid with its anti-inflammatory properties in the body.

 

3 Tips for a healthier and stronger back

Having a strong and healthy back does not necessarily start with chiropractic service. Having a consistent strong and painless back starts with overall health, and the root of having a strong health is prevention.

Prevention

How do we ensure healthy joints and a healthy strong back?

In these situations, diet plays a crucial starting point that many of us don’t think of when trying to be healthy.

Eating an anti-inflammatory diet, rich in green and organic vegetables and omega-3s are vital for producing anti-inflammatory reactions in our bodies.

Our bodies need to be in an anti-inflammatory state in order to have healthy joints.

Joints play an important role in also ensuring our musculoskeletal stay together, which in turn help us avoid pains from constant day-to-day movements and ageing.

How to stay healthy?

Eating a healthy diet can sometimes prove challenging given our busy lives.

It is important that we plan ahead and make a list of groceries. That way we will stick to them when going shopping, and then preparing meals in advance to ensure that we get the right nutrients when hungry.

In some cases where eating healthy foods might prove challenging, supplements can be helpful in providing that added convenience, especially when we are on the road, or at work and have no access to the right foods.

healthy diet

Exercising can help my back?

Absolutely. When we exercise, especially when doing strength training combined with aerobic or cardiovascular exercise, our bodies are getting conditioned and adapted to all the stressed they go through, so that when they go through the same stress (or worse) again, they are better coped at dealing with it.

Exercise alone is not sufficient though. Myofascial release is imperative to recovering the damaged tissues, which in turn has an overall impact on the full functioning of the musculoskeletal system.

To conclude, all these factors including prevention, which also means avoiding sitting down for prolonged periods of time; eating healthy and regular exercise are all going to make the difference in rewarding yourself with a healthier and stronger back.

For convenience, prevention is the easiest to do, followed by diet, and if time and cost are a factor supplements can help. Finally, a gym membership is not essential but helpful for the exercise bit. In any case, an exercise partner would come in more handy than a gym membership, if it means that we would be dedicated to working out more often.

 

A Warm Welcome To The First Chiropractic Life Center

We would like to give a warm welcome to all of you who attended our last Chiropractic conference on April 2016 held in the Minnesota blue conference center.

Through this site, our mission is to provide the most informative and useful information for people who would like to learn more about Chiropractic practice.

Chiropractors are a kind of their own, as Chiropractic practice is not considered a 100% conventional medicine route, however, us are trained as rigorously if not more than traditional doctors.