Hello Hltv.org, I've come up with an idea to write a "short" blog here since I have had some problems with my back due sitting too much, doing nothing except scrolling web & playing CS:GO, oh God blaah.



This blog is gonna be useful for people who:

- Feel back muscle soreness after sitting long time(over 2 hrs) without moving.(Playing that game 15:15 with overtime you know, where you don't move your body except arms)

- Feel like their back is too tired but keep playing

- Want to strengthten their back muscles



Exercises I posted in this blog are those who helped me the most, I love to call them "pain relief exercises" and they really do make my back feel "fresh", less sore..

I will only post 6 exercises I do daily and it takes like 10 minutes to do them all and to really relief the pain I felt that moment before exercising.



Exercises #1: Classic Bird Dog, REPEAT: 1x20 times

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Exercises #2: "Back extension" with arms, REPEAT: 3x15 time





Exercise #3: Bridge, Hold for 1 minute, it also depends from person to person, if you just started do 30s and add up 5s every day in case that you can't hold 1 minute.





Exercise #4: Plank REPEAT: Hold for 1 minute, it also depends from person to person, if you just started do 30s and add up 5s every day.





Exercise #5: Crunches REPEAT: 4x15, feel free to improve since everybody has different muscle endurance. Very important exercises since you need strong abs as they hold your back's balance a lot. Muscle imbalance is very bad for your back.





Exercises #6: Cat stretch, this exercises have to be done after you're done with all exercises I posted above, since it's stretching exercise and its very important to stretch your back especially when you sit for a long period.





***DON'T do this exercises if your back pain is getting worse, stop immediatelly! It could mean that you've some other kind of back damage such as herniated disc, discopathia and others.***



That's it, If you've "normal" back and feel soreness, stiffed muscles you should try these exercises.



Who I am to tell you what exercises to do?

That's right, having back pain might be due million things, but I said its for those who never went to doctor, didn't feel any serious signs but still feel soreness and want to improve back muscle strength. Just to add, I've had back problems since 2014, went to few rehabiliaton centres, checked many hospitals, did many researches, back scans etc.. so this blog might just be a shortcut for those wondering how to make their back muscles stronger, to improve muscle imbalance with minimum effort as these exercises workout out the best. To sum it up, get your muscles "fresh" for 10 minutes daily.



"Serious signs" , I mentioned that above but what is that?

Let's start wit this:

Pain can be separated into 3 categories:

1. Acute pain[Pain lasting less than 3 to 6 months]

2. Chronic pain[Chronic pain due to an identifiable pain generator an injury) & Chronic pain with no identifiable pain generator (injury has healed).

3. Neuropathic pain(Certain nerves continue to send pain messages to the brain even though there is no ongoing tissue damage.)



Serious signs are: Different feeling in your legs, pricking @ back, different sense in your legs(one leg has no sense), tingling in your arms/legs etc. If you have any of mentioned symptoms for longer period you should contact your doctor.





Feel free to AMA about back pain, exercises and I will try to help you.



Hopefully this blog will be useful for some people. #thankmelater