Training the pain away

Posted on: 5th October, 2017

Category: Health & Lifestyle

Contributor: West Cork People

Danish freelance journalist and fitness professional Tania Presutti, who now resides in Clonakilty, delivers a series of efficient DIY fitness exercises you can do at home.

I’ll let you in on a little secret. I’m in pain. Yep, like a lot of people, I too, have to deal with a recurring pain, that annoys me to no end, and sometimes, when it’s really bad, make me get out of bed at night to find a doorway or massage ball to ease the pain.

And yes! I’ve tried everything and everybody. Physiotherapy, massage therapy, osteopathy, Japanese massage healing, dry-needle therapy, electrotherapy – you name it, I’ve thrown money and time at it, all to no avail. It goes away from time to time, but hits again, as sure as it always starts to rain again after sunshine. And it’s as bad as it always was.

So why do I bring it up here, you might wonder. Well, after dealing with this pain for a good few years, I’ve found my cheapest and most efficient solution to keep the pain away is to keep active in the area (upper back), and make sure to use my muscles (increases blood flow to the area. So in periods where the pain is prevalent, I try to be extra good at getting a little something done every day because I find that training nullifies the pain and helps me sleep well at night. (It also gives me a good conscience of taking care of my body, which I guess also helps with the sleep).

The reason I’m sharing this is because I know, from all my years of teaching and coaching, that a lot of people stop training when they encounter pain somewhere. My argument is not that everything can be trained away. Some situations can’t and they require rest and/or doctor visits to heal, but sometimes a little re-tailoring of exercises can help remedy the new situation and keeping active in general can help shorten the recovery time. If you suffer from a severe injury or chronic pain, you should of course seek professional medical help before doing any exercise.

So with this ‘sometimes exercise is good despite pain’ advise, I will share my little 10-minute back routine, which I believe can be useful for almost everybody, regardless if you suffer from back pain or not. Two of the exercises were used in my latest ‘Booty-build’ group (of around 40 women of all ages and sizes) and I’ve received several reports, that besides doing wonders for their jeans, the exercises also alleviated  minor back problems.

Before we start, put a yoga mat or big towel on the floor, so it’s comfortable for your back to lie on.

For warm up, I use the ‘Sun salute’; Stand up straight. Arms above head, fingertips touch. Bend forward slowly and let your fingertips touch the floor. ‘Roll’ up to standing position and stretch your arms above your head. Repeat this three to five times.

At the last sun-salute, keep hands on the floor and walk into the push up position. Walk a little back with your hands and keep hands and heels to the floor (at this point your body is forming a triangle). Relax in the position (especially neck and shoulders). Walk out into the push up position again and do three to five push ups, then back into the triangle. Repeat the last bit three to five times if desired.

At the last push up, lie down flat on the floor and roll from stomach to back on the floor. Tuck your knees to your chest and pretend you have a large pencil strapped to your knees. Draw big circles at the ceiling with the pencil (five each way), and feel how the circles massage your lower back. Repeat three to five times.

At the last circle, stay on your back and keep your knees tucked to your chest. Round your back, so you can ‘roll’ back on it. ‘Roll’ up so shoulder blades touch the ground, and back to start position (Think of a hedgehog ball).

After three to five rolls, it’s time for Hip Thrusters. Lie flat on the ground and bend your knees (keep whole foot on the ground), arms down your side. Lift up your bum from the floor, but keep your shoulder blades to the floor. Try to focus on keeping your core tight and have a ‘straight’ line from your knees to your chest. Lift up/ sink down about 15 times. (Try maybe three sets of five repetitions).

From here you go to the Firehydrant. On hands and knees, lift up your left leg so it’s aligned with your back. (Like a dog with a firehydrant), do three to five on each side of three times.

Last roll onto your back again. Lift your knees to your chest and arms out to the side. Look to your left and let your knees fall to the right. Enjoy the long stretch and after a couple of deep breaths, change direction; head to the right and knees to the left. Repeat this last exercise five to eight times and remember to relax in the stretched position.

I hope you’ve found this back routine as helpful, as I have. If you have any questions, please feel free to write me at: Taniaskitchenfitness@gmail.com.

Latest News Articles:

Clonakilty Fairtrade Fortnight celebrates 15 years
€44 million to improve Cork roads
Clonakilty Access Group AGM hears of many frustrations and challenges for people with disabilities in the town
Schull student scoops top invention award at BT Young Scientist
Schull Garda Station wins ‘Leading Light in Road Safety’ award from Road Safety Authority
Go quackers at the 2018 West Cork Bird Race
Bandon in danger of losing its youth café
Local professionals invited to Anam Cara information pack launch
Bandon Transport and Public Realm Enhancement Plan shortlisted for Irish Planning Awards
Christmas on the beat

Join us on Facebook

Ballineen Foróige Young Engineers Exhibition 23 February 2018

The inaugural Ballineen Foróige Young Engineers Exhibition will take place in Gort Mhuire Hall in Ballineen this Friday 23rd February. As part of Engineers Week 2018, leaders and members of Ballineen Foróige Club have organised an exhibition which will showcase a diverse and exciting range of engineering projects that have been undertaken by members of the club over the last few weeks, with the aid of leaders and a number of local engineers.

With the aid of local pharmaceutical company Eli Lilly, along with the support of STEAM Education, a UCC based company focused on promoting science, technology, engineering, arts, and maths subjects in primary schools, Ballineen Foróige has been engaging members and leaders in all things engineering over the last six weeks. From researching, designing, and prototyping a project based on local problems, to participating in various workshops on coding and careers in engineering, Ballineen Foróige have been extremely busy in preparation for the exhibition this coming Friday night.

On the night itself, Michael Loftus, Head of Engineering at CIT, Fintan Goold, Manager at Eli Lilly and All-Ireland Cork winning Footballer, along with Geraldine Coughlan of GCA Architects & Designers, a local business, will act as judges on the night, evaluating the different engineering projects and offering some advice to the members of the club. Also in attendance will be the CEO of Foróige Seán Campbell, along with a number of local councillors, TD’s and Senators.

Leading the team of Ballineen Foróige leaders organising the event, is Rebecca Dwyer, a bioprocess engineer at Eli Lilly. Rebecca recently became a leader in the club and says that Ballineen Foróige Young Engineer Exhibition 2018 “promises to be a fun, challenging and rewarding experience for all involved and we look forward to welcoming parents, relatives, friends and members of the public to the exhibition and film screening on the evening of Friday 23rd February.” Overall, there are twelve projects entered in the exhibition. One project, led by Cian Kennefick and Charlie Nolan, members of the starting out club, examines the possibility of installing speed ramps on the road near local primary school. Fourteen-year-old Charlie says he got involved in the project as it was something to do and it gets you thinking. Cian says the most exciting part of the project was the building of the prototypes.

Both Cian and Charlie, along with thirty other members of the club will display their projects this coming Friday 23 February in Gort Mhuire Hall in Ballineen. Doors open at 8pm and the event runs until 10pm. All are welcome to attend, and admission is free. Catering, including tea and coffee, will be provided on the night.
... See MoreSee Less

20th February, 2018  ·  

Did you know..... ... See MoreSee Less

Main course

17th February, 2018  ·  

Check out this new upbeat indie-folk track Edges, released today from Inni-K with a video by Myles O'Reilly. Inni-K will be performing at Levis’, Ballydehob on Saturday 24th February, with support from Sam Clague.

www.youtube.com/watch?v=Z1jc2tlH75Q
... See MoreSee Less

16th February, 2018  ·  

Vikings talk in Clonakilty!

“The Viking Gold and Silver Hoards from County Cork” is the topic of the next Dúchas Clonakilty Heritage lecture on Thursday 22nd at the Parish Centre starting at 8pm.

It will be delivered by John Sheehan, senior lecturer in the Archaeology Department, UCC and a former member of the Heritage Council and the Board of the National Museum of Ireland.

The Vikings were an important presence in Ireland for over two centuries. As well as inflicting great terror they were also responsible for introducing urbanism and new economic systems to the country.

In this talk the focus will be on the economy, looking at the gold and silver hoards that were buried in Co. Cork. It will also explore how these hoards were discovered, what happened to them, and where they are now!
... See MoreSee Less

15th February, 2018  ·  

Bandon Toastmasters is a club that helps people overcome Glossophobia, a fear of public speaking. The club is holding a night of inspirational and motivational speakers on February 22 that is a must for anybody wishing to overcome this phobia.
Tickets can be purchased either on the club's facebook page or through eventbrite.

www.eventbrite.ie/e/bandon-toastmasters-presents-ignite-your-potential-tickets-41871052445?aff=es2
... See MoreSee Less

13th February, 2018  ·  

Jump to:

Top