ADVANCED
protect ya BACK & spine EPISODE #3
Here’s the truth: pain is NOT inevitable.
Low back pain is the leading cause of activity limitation and work absence throughout much of the world and is associated with an enormous economic burden. This is a serious call to action to provide the general public with low back exercises for back pain! Low back pain doesn’t need to seem all that scary and debilitating, in this article you will learn low back exercises for back pain specifically designed to improve core stability, strength, mobility, which may help reduce your risk of injuring your lower back!
LEARN A ROUTINE & STICK TO IT
Follow along in this article as you learn the best exercises for back pain!
Exercise #1: Deadbugs
The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion.
Perform 3 - 5 sets of 15 - 20 reps. Squeeze your thumb in a first & tense your glutes throughout
Perform 3 - 5 sets of 2-3 minuutes
Exercise #2: side-plank
Some of the key benefits of adding the side plank to your workout program include the following:
Strengthens three muscle groups at once.
Protects your spine.
Strengthens your core without stressing your back.
Improves your balance.
Reduces your risk of a back injury.
Exercise #3: advanced Hollow body hold
The hollow body hold is an excellent isometric move, working both your deep-lying core muscles and your abs, as well as an array of other muscles around the body including the glutes, quads and lats.n
Perform for 3-5 sets of 60 - 90 seconds. Squeezing your thumb inside your fists throughout.
Exercise #4: L-sit Variations
Unlike many core exercises that just work the core, the L-sit works your abs, obliques, hip flexors, quads, triceps, shoulders, pecs, and lats. It doesn't take long to fatigue a number of different muscles with this one, so you'll get a big bang for your buck with this exercise.
While working all of these muscle-groups is great, the best part is that you're working them isometrically—aka holding them in one position for a period of time.
Starting with variation 1, slowly progress through, holding each position for 1-3 sets of 15 - 60 seconds