5 Exercises To Help You Fight Lower Back Pain


LOWER BACK PAIN IS SUCH A COMMON PROBLEM FOR SO MANY. STRENGTHENING THE LOWER BACK CAN BE TRICKY OR DANGEROUS. ESPECIALLY IF YOU HAVE THE PAIN ALREADY. YOU HAVE FIVE EXERCISES REALLY TO TARGET THAT BACK AREA. AND THIS IS REALLY TIMELY BECAUSE OF THE ROADS GETTING MORE ICY. A LOT OF US ARE SLIPPING ON UNSTABLE SURFACE. IT’S IMPORTANT IF YOU HAVE A STRONG CORE AND STRONG BACK, EVEN LIFTING KIDS OR GROCERIES OUT OF THE CAR. SO MINDY AND HEIDI ARE HERE TO HELP. I WILL SHOW YOU FIVE EXERCISES, EVEN WITH MODIFICATIONS FOR THOSE STARTING FROM GROUND ZERO. REMEMBER, THAT CORE IS LIKE A BIG BELT THAT WRAPS AROUND OUR BELT. WE HAVE A LOT OF EXTENSOR MUSCLES. SO LET’S START WITH OUR STRAIGHT PLANK JAWS. THE GOAL IS TO NOT DO AS MANY AS YOU CAN. THE GOAL IS TO BE IN CONTROL. YOU WILL OPEN AND CONTROL. WE ENCOURAGE THAT ABDOMINAL BRACING. IT STRENGTHENINGS THAT LOWER BACK. JAWS, NICE AND SLOW. LOOKS LIKE WE’RE NOT WORKING THE LOWER BACK BUT YOU ARE. THAT TWISTING MOTION, IT’S GREAT TO TRAIN THAT BACK IN A VERY CONTROLLED WAY. NOW OF LET’S GO TO THAT SIDE BRIDGE. WE’LL GOT NONMODIFICATION FIRST. THE TOP LEG WOULD BE OUT. MY RIGHT LEG ON THE GROUND, LEFT LEG OUT FRONT. WE WILL HOLD IT. WE’LL SLOWLY DROP THE HIP AND SQUEEZE IT UP. THIS IMPROVES THOSE LATERAL MUSCLES THAT SUPPORTS THAT SPINE. I DON’T THINK MY BODY DOES THAT. WE’LL DROP THAT KNEE ON THE GROUND. THIS IS THE MODIFICATION FOR THOSE STARTING AT GROUND ZERO, NICE AND SLOW. WE’RE IN THE TRYING TO RUN A RACE HERE. WE’RE TRYING TO BE IN CONTROL. THE NEXT IS A BIRD DOG. THINK OF A HUNTING DOG, POINTING DOG. WE’LL EXTEND THAT LEFT ARM AND LEG AND POINT AND HOLD IT FOR 3 SECONDS. THEN WE’LL SWITCH. WE’RE DEVELOPING THESE SPINAL EXTENSORS, WHICH IS A GREAT WAY TO STRENGTHEN THAT LOWER BACK NICE AND CONTROL JUST LIKE THIS. THREE SECONDS. I LIKE THE SHORTER INCREMENTS. NOW LET’S SWITCH OVER TO THAT GLUTE BRIDGE. IT’S SUPPORTING THE SPINE THROUGH THE GLOUT ACTIVATION. IT WILL SQUEEZE THE HIPS UP. IF YOU WANT TO ADVANCE IT UP, WE WILL EXTEND THAT LEG FOR THREE SECONDS. THREE, TWO, ONE AND DROP THAT FOOT AND THREE, TWO, ONE. THESE GLUTES ARE IMPORTANT TO STRENGTHEN WHEN YOU’RE TALKING ABOUT YOUR LOWER BACK BECAUSE EVERYTHING IS CONNECTED. THE PARCHING PULL. WE’LL GET IN THE ELBOW PLANK POSITION. PUSH YOUR HEELS BACK. SEE HOW WE’RE AN EQUAL SIGN. SUCK THOSE ABS IN AND THIS IMPROVES THE LOWER BACK AND THE CORE STRENGTH WHICH IS IMPORTANT TO STRENGTHEN THAT LOWER BACK. TESTIMONY SHOWS HOW INNER CONNECTED THE BODY IS. IT’S HARD TO TRAIN JUST ONE MUSCLE. EVERYTHING IS CONNECTED. DOING THESE NICE AND CONTROLLED DPERSES — EXERCISES WILL NOT ONLY MAKE YOUR ABS LOOK GOOD BUT HELP YOU WHILE WALKING ON THAT ICE AND DOING EVERYDAY ACTIVITIES.

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