Get Your "DJ Back Pain" Sorted
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  1. #1
    Tech Guru JonathanBlake's Avatar
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    Default Get Your "DJ Back Pain" Sorted

    Prompted by the Sitting vs. Standing thread. Lower Back Pain is an occupational hazard - here's the fix -


    1. Exercises show the start/finish position
    2. Stretches also show start/finish
    3. Warm-up first (8-10 minutes 'cardio')
    4. 4 sets of 12 reps for exercises
    5. Stretches after exercises
    6. Hold stretch for (at least) 45 seconds


    Do every alternate day.


    Romanian Dead-Lift



    PhysioBall Back Extension


    Reverse Prone Extension



    McKinzie Stretch



    Spinal Rotation
    (stretch BOTH sides)

    Last edited by JonathanBlake; 08-18-2011 at 01:51 AM.
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  2. #2
    DJTT Moderator Dude Jester's Avatar
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    or just drink more bruv
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  3. #3

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    Or take a walk once every 1.5 hours. The more you move, the better you feel. Humans are designed to be mobile beings.

  4. #4
    Tech Guru JonathanBlake's Avatar
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    Quote Originally Posted by ksandvik View Post
    Or take a walk once every 1.5 hours. The more you move, the better you feel. Humans are designed to be mobile beings.
    That's it. Designed to hunt and gather - cursed to sit.
    356 reasons why

  5. #5
    Tech Mentor Paka Ono's Avatar
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    The static back position is also very helpful for relieving back pain and pressure.

    Lie on your back with your legs in a chair so it's like you are sitting facing the ceiling. Doing this 10-15mins everyday will do wonders.

  6. #6
    DJTT Infectious Moderator photojojo's Avatar
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    Thanks Jonathan.
    Chris Jennings FHP

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  7. #7
    Tech Guru JonathanBlake's Avatar
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    Quote Originally Posted by photojojo View Post
    Thanks Jonathan.
    Your're welcome.
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  8. #8
    Tech Mentor Ryan Leo's Avatar
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    Hey! I'm studying to become a Registered massage therapist.

    I just finished kinesiology in school.

    Those exercises in the OP are great for your back strength.

    My studies have showed me that these following two excerises done 30 secs a day, 4 times a week can increase your core and stabilization muscles.

    Here:

    Plank




    Bridge




    We aim to teach home care for rehab as simple as can be so that the client will actually perform the recommended excerise thus, improving there condition.
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  9. #9
    Tech Guru Alex Wild's Avatar
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    I'm a gardener by day, DJ by night, probably the two worst occupations for back trouble. Except perhaps being the rear end of a pantomime horse...

    Im going to try all the stretches on here that I havnt already done. There's another good one, which helps with your shoulders and shoulder blades. Pretend that you're firing a bow and arrow, keep your hips and head facing dead straight ahead and your arms as horizontal as possible and slowly pull back the hand 'holding the string'. Works for me.
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  10. #10
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    When I saw this, the only thing I could think of was this..

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