Strengthen Your Back to Stop Low Back Pain
Low back pain affects so many of us. In fact, more than 50% of my personal training clients have been impacted by low back pain at one point or another. For those of you who have experienced it, you know how debilitating it can be. It’s uncomfortable to stand, sit or even lay down. The good news is, a regular back strengthening routine can help prevent low back pain. Low back exercises work!
My 3 Favourite Low Back Exercises
These low back exercises can be performed with nothing but your body weight—at home, in the gym or even at the office.
The Bow and Arrow
This is a great exercise for your entire back.
Tips: Lie on your stomach with your arms straight out in front of you. Lift your hands off the ground and bend your elbows to 90 degrees, while squeezing your shoulder blades together.
Make it harder: Hold weights in your hands and hover your hands off the ground the entire time.
Camel Taps
This effective exercise is often performed in yoga routines. I love the fact that you feel your muscles working and stretching at the same time while performing it.
Tips: As you lean back to touch your foot, focus on using your back muscles predominantly, or your quads will kick in too much.
Make it harder: Hold weights in your hands. When you reach further down the sole of your foot, you’ll feel your back and ab muscles work more.
The Hip Hinge
I love this exercise because it works your low back and glutes at the same time.
Tips: Bend over, while sticking out your butt and keeping your back flat. Squeeze your glutes tightly on the way up, to really work your backside.
Make it harder: Hold a weight in your arms as you cross them across your chest, and slow the movement right down.
What Else Can You do to Avoid Back Pain?
As I indicated in my earlier blog on back stretches, always maintaining a good posture, not staying in any one position for too long and ensuring proper exercise form, will also help your back health.
A strong core is needed for lower back health, but, it doesn’t always prevent it. Lower back pain can also be attributed to hip mobility and glute strength. I believe that a balanced, total body strength routine is best to maintain your health and strength.
To Sum it up…
Low back pain impacts so many people, and it can be very debilitating. Try the three exercises above, to strengthen your back. And remember, good posture, continuous movement, good exercise form and total body strength are also needed for long term back health. What do you do to strengthen your back?