Get Your "DJ Back Pain" Sorted

Off-Topic / Lounge
1

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

768×1024 123 KB

768×1024 140 KB

PhysioBall Back Extension

1024×768 102 KB

1024×768 111 KB

Reverse Prone Extension

1024×768 116 KB

1024×768 107 KB

McKinzie Stretch

768×1024 121 KB

768×1024 139 KB

Spinal Rotation
(stretch BOTH sides)

768×1024 89.7 KB

768×1024 144 KB

2

or just drink more bruv :stuck_out_tongue:

3

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

That’s it. Designed to hunt and gather - cursed to sit.

5

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

Thanks Jonathan.

7

Your’re welcome.

8

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

1100×406 49.2 KB

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.

9

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.

10

When I saw this, the only thing I could think of was this..

682×511 99.2 KB

11

NO PLANKING!

On a serious note, thanks for the info. I’m always getting back pain at work, standing at a concert, practicing DJing… really sucks. I get to the gym ~3 times a week and still have problems, but will give these a go.

12

I love a good planking!! :wink:

Thanks JB - at 6ft 2 lower back pain when mixing is a constant problem!

13

14

Hey thanks for the tips!
But a few times I just took a bunch of Vicodin, mixed tons of really funky house all night with all the lights shut off and had some of the most pleasurable times of my life. :slight_smile:

15

bookmarked! thanks!

16

Thanks for adding Ryan - thumbs up for ‘The Plank’. ‘The Bridge’ I prefer to do under supervision. I think it’s difficult to master.

17

No problem

All excerises should be done without pain or in a “comfortably uncomfortable” contraction.

If you can’t do a bridge fully you can start with your entire back on the ground(in the proper position: feet shoulder width part, pressing your arms and upper back into the ground, but not stressing your neck) and contract the muscles as if you were going to fully complete the bridge and hold for 30 second where ever it feels “comfortably uncomfortable.” If you do that every other day eventually the muscles will become strong enough to complete them.

Alot of back pain is caused by weak glute muscles.

I found this video on youtube that explains what i’m talking a little better (I’ll be typing forever if I attempt to explain in words)

18

Or a farmer, it’s either heavy lifting or being sat on your arse in a bouncy seat getting rattled and thrown around the cab (don’t go fast over badger holes - it really hurts) :roll_eyes:

/derail