The lower back is one of the most commonly injured and vulnerable parts of the body. It’s often avoided during training because people are scared of hurting it. We take the opposite approach. Strengthening the low back and surrounding muscles, leads to a more resilient back. Our sedentary lifestyles and poor habits have led to majority of us experiencing back pain at some point in our life. Constantly slumped over texting on our phones, sitting at a desk all day or bending over like tradies do, can result in a stiff and sore back. Here’s what to do; open up the hips, decompress the spine, strengthen the midline, glutes and low back.
#1 Couch stretch: Elevate your back foot and take a kneeling position. Aim to squeeze your butt cheeks tight and DON’T lean towards the ground. Aim to turn your hips to the sky or as we like to say – “lift your belt buckle up to your belly button.” #2 Dead hang: Just hold onto a bar, lift your legs and relax. This will decompress the spine and will loosen up your lats and shoulder muscles (reducing your rounder shoulders). The next 3 are designed to build strength and resilience in the muscles of the midline and low back. For each exercise, do 3 sets of 3x10sec holds on each side (30 sec each set x 3 sets = 90 sec total each side, each hold). #3 Bird dog: From a quadruped position lift one arm and the opposite leg, and hold. Pretend you have a glass of water (or beer) on your back and try not to spill it. #4 Curl up: Place your fingertips beneath your low back, keep one leg straight, one leg bent and lift your chest off the ground. #5 Side plank: Roll onto your elbow so that it’s below your shoulder, place one foot in front of the other and lift your hips off the ground. If this is too intense, drop down to your knees. If that’s confusing, send us a message and we will help. Don’t stop at these exercises, you should be incorporating full body exercises with emphasis on the glutes and midline (carries, squats, planks). Remember a strong back is a healthy back. The soreness is rarely from being too strong – it’s almost always a case of being too weak. #one22 #lowbackpain