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Experiencing lower back spasms or pain can really put a damper on your training. Actually, it can really put a damper on life in general!
Lower back pain makes dynamic movements like lifting, carrying, and getting up/down uncomfortable.
Even if you aren’t moving, pain is constant: sitting and lying down is uncomfortable, too. This compromises your sleep, causes distractions and irritability at work, even a simple action like coughing feels like a punch to the gut…
GUHHH, lower back pain flat out sucks.
Luckily, we have some movements that can help you avoid lower back pain! Praise BE!
Some of these movements can help alleviate back pain when it happens. But I highly recommend being proactive. Incorporate these movements into your workouts to strengthen your core, lower back, and gluteus muscle. Underactive and tight muscles that attach to your lower back region are most likely the culprits for this type of pain.
Tight hips and glutes can pull on your pelvis.
A weak core can also cause your hip flexors to overcompensate, which pulls your pelvis in a different direction.
And, aye caramba, all of this results in a painful muscular imbalance!
Poor posture can add stress to your muscles, ligaments, and tendons. But correcting poor posture and holding your spine in the proper position requires strong muscles.
These are the movements you need to strength those muscles!
Complete 3 sets of 10-15 reps
Complete 3 sets of 10-15 reps per side.
NOTE: This movement must be done with proper form. Start with low weights and go slow.
Complete 3 sets of 10 reps.
Weight Belts can be used during heavy power lifts to cue your body to brace and hold tight under the weight!
When you use a belt during your lifting sessions, it aids you in cushioning and stabilizing your spine with intra-abdominal pressure.
Note – the belt shouldn’t be used as a crutch. It will not correct a weak core or lumbar spine. But it can encourage you to recruit the right muscles when you are lifting!
Complete 3 sets of 10 reps.
This one isn’t a movement, per se… but weak glutes and core (and subsequently, back pain) are becoming more common because more people are sitting all day at work.
Set a timer for an hour and throughout the day, when it goes off, get up and move.
Even if it’s a walk to the bathroom or the sink to refill your water bottle – get up, move, you can even do some twists along the way. When you sit back down, remember to sit up straight.
You can start your lunch break with a walk. It sounds silly, but squeezing your glutes throughout the day, performing seated straight-leg raises, calf raises, toe taps, and shoulder shrugs & retractions can help, too!
Breaking the habit of slouching at your desk all day like a wet noodle will do wonders for your back!
A quick fix can also include putting a Yoga Ring behind your back to making your chair more ergonomic! Perhaps you can also find some time to do some couch stretches with it, too!
Your thigh bone is connected to your hip bone… your hip bone is connected to your back bone…
Keep them all happy and singing in unison – rather than crying in pain – by adding these movements to your regular gym programming!
How do you keep your lower back healthy and happy? Let us know in the comments!