What is the number 1 thing almost everyone is advised to do (or think of doing) when having an episode of lower back pain? stretching. stretching. and stretching.
While stretching is so beneficial for restoring flexibility and joints health, overdoing it usually backfires if done for too long, or when stretching is simply not what is needed in your case (as you may think that the lack of stretching is what may have caused back pain).
For a healthy balance body, you want to be strengthening and stretching. I like to think of it as stretching what is tight and strengthening what is weak.
And because the majority of people spend 80% of their time sitting; the core and glutes get weaker and weaker overtime, and they end up with back pain. This is then followed by further stretching the muscles that were weak and long in the first place. A better way of doing it? Stretching the hip flexors (tend to get too tight – short muscles) and strengthening the glutes (too weak)
PS: don’t forget to grab your back pain kit!
This quick workout will seriously “reawaken” your dormant glutes and core muscles. I usually do one set of each exercise in the morning and sometimes after my daily workouts.
Benefits of glutes and core strengthening to alleviate lower back pain
- Stabilize your postural muscles
- strengthens the mind-body connection relative to space (bird-dog exercise)
- strengthens your nervous system (improves nerves health)
- Reduces muscle compensation
Today I am sharing with you 5 lower back pain exercises that will seriously make a difference in your back pain healing phase. Especially if all you do most of the time is stretching. You can do this routine anywhere. All you need is the floor and your warrior self 😉
Let’s do this!
The 5 lower back pain exercises
Back extensions – chest opener: 10 reps
Bird dog: 12 reps alternating
Back extensions – legs lifted: 15 reps
Bird dog planks: 10 reps alternating
Supermans: 15 reps
As you can see. This workout is pushing you to do the complete opposite of what you are doing all day long. While we sit hunched over, typing, texting and driving, our shoulders and chest tighten up while our glutes get weaker and weaker.
The back extension and superman exercises are counteracting the hyperflexion (rounded shoulders – neck and chest) as you hyperextend (exterior rotation and restoring posture).
It is important to take few minutes every day to balance your posture with these exercises. They will also strengthen your weak glutes and core muscles that remain dormant most of the day due to inactivity.
- RELATED: 5 moves for lower back pain relief
That’s it for now friends. I have been away from the blog as I was visiting Toronto for a wellness event, but I will be back for more workout blog posts and low carb recipes.
Don’t forget to come say hi and join the conversations in our facebook warriors group!