So what is this deal with back pain or knee joint pain, most of the people experience it in their mid 30s, 40s or even some in the mid 20s. And for most of those people it never goes away in their lifetime. Actually it gets worse as time goes on and if unchecked you may need to get a surgery and if you know technically a surgery for joints would eventually worsen the things for most, because knee or back surgery requires a lengthy recovery time and we tend to go to a lazy mode after the recovery and bring on all sedentary side effects.
I am not trying to exaggerate, but I rarely have seen a person who recovers from it, even for people who exercise regularly.
Here are major factors contributing to back pain.
1. Weight gain : It is no wonder it tops the list, your bones are capable of and used to carrying only certain weights and when it is exposed to do carry added fat for a prolonged time, the body makes space for the occupying fat and the joints have to cope with that by adjusting their positions slightly so they can do their functions normally. Here is how it works, Body stores fat in all parts of the body, but visceral and subcutaneous fat (simply tummy fats), protrudes our tummy that pulls the backbone with it, which is obviously not good for the world.
And when it comes to knees, they are the joints almost next to the end of our body and has to bear all excess top body weights,
Sitting positions, chair models, cushions or magic carpet is not going to cure anything if we sit all day long. Even sitting for more than 2 hours in a stretch is dangerously serious when we do it on a day to day basis. Do something for that. No, we cannot force ourselves to move every 30 odd minutes as experts advised, neither we can concentrate on our job nor our employer will super-like it.
An ideal way is to get a bar stool type of chair and mover your computer or stuff to a higher position, so you can work by standing until you feel the need to sit. It really depends on how the body feels that day, some days you can stand for nearly an entire day and on others 30 minutes with an hour sitting. But that is the only way to escape this rot. Also the more you sit the bad your body posture becomes, standing will correct this.
3. Lack of body work / exercise: Your bones tend to weaken themselves when it is not given enough work / stress regularly. Compare with a complex mechanical machine, like a car engine, which is put on hold. After a long time when we start it, we wouldn't be sure when it will fume out. As against an engine, which is given a continuous run can surprise us even in rough roads. Our body has excellent mechanisms to foresee and repair itself from various illness, but only if we notify it, that we are going to use that part of the body. A mid distance, 3k to 8k running on track, depends on your experience, would physically give you signs which parts of your body is weak and needs a bit more attention. Running works out nearly all body parts, eyes to toes. I usually get eye irritation after sitting in front of a computer for a week or so, even when I do weight training exercise my eyes would only freshen up after I do a 10k running. You would start realize the pump of oxygen and eye coordination just after a few minutes of running. After all, our body is well made for run and hunt and we have to give it a chance to make it happy. Just like walking our dog, it meant a whole lot world to him, others can't understand it. Sometimes overweight people don't get some of the serious complications which comes with obesity because exercising did its homework sincerely.
4. Back pain even if you are a regular gym hitter :
Lack of leg exercises - I have seen many people working out their legs only one day or less a week. They take leg workouts for granted and think if we work out the upper body and move around some weights our legs would get the benefits, mostly it is the opposite of that, if you target your legs constantly and all of your other body parts gets a fair share of that workout. Don't just do leg presses, it can only be used for finishing touches not as a main workout, sometimes leg presses damages spine because your less flesh covered lower back presses against the surface. Running, jumping rope, stair walking, squats, deadlifts, calf workouts has to occupy your 70% of workout routines.
Lack of glute strength -I never even thought of working glute or at least never respected that it needs some attention until I injured my hip flexors. Glutes are bulky for the reason it can share maximum workloads during any exercise, running, swimming, squatting, deadlifting or even simply lifting a weight from racks. So a weaker glute will usually transfer its workload to its vulnerable neighbors, either hip flexors or to the back.
Poor techniques - If you did the above things and still feel the pinch in the back hours after workout it is definitely from poor technique while exercising, there are dozens of videos on the internet to do a workout properly, watch a handful of those and do your workouts slowly and lightly until you fix that out.
Knee joint pain : Weight gain and lack of movements are the major things contribute to knee joint pains. It is more tricky to cure this than back pain because you cannot overload your knees by hard exercise, at the same time you cannot stay idle which will make it worse. So it is time to lose weight in a quick phase. Do follow my fasting-and-workout plans to reduce the weight quickly and in a healthier way. Don't stay put, start lift those legs gradually and swing those in all directions.