This week we're talking about the infamous lower back!! Most of the adult population have suffered some sort of lower back pain at one point...(shock horror it's probably those chairs' fault again!!)People are constantly on the hunt for this magical exercise/stretch that will fix everyone's lower back pain, but it doesn't exist!! Firstly everyone is slightly different, what works for one person won't work for another. You'll most likely have to go through a few different exercises to see which is best for you. Secondly, we're constantly told our lower back is this fragile thing and we shouldn't move it in a way that would seem to aggravate it - your back is a muscle just like your quads, it needs to be worked, it should be strong (not weak like most of ours because we don't use it). We have to learn to move without the fear of doing damage to it.
Say goodbye to bad back pain and hello to healthy DOMS and a strong back 💪:
All exercises should be done for 3-5 sets. Pick a weight that's challenging but allows you to keep proper form throughout every rep.
Say you've gone to the gym and tried a new workout which included a few Deadlift variations. The next day you have lower back pain and possibly start to freak you've hurt it, but is it truly bad pain or is it DOMS? It is a muscle after all, it will get DOMS just the same as your quads - we don't freak out when they hurt, usually we jump for joy that we've worked them enough that we now can't even sit on the toilet or walk down the stairs 👏 so why should we think differently about our lower back?! Also, the lower back has such a profound effect on the pelvis and when it's weak it causes imbalances between front & back, we get told to work our core to improve things and people will go and do sit ups?!!!🙈 Your core is like a corset, front, side & BACK. They all must be worked to restore balance.
Food for thought eh... back day shouldn't just be aimed at gaining those traps and lats, give your lower back some love too!
- Now for the best exercises to get your lower back STRONG!!
Say goodbye to bad back pain and hello to healthy DOMS and a strong back 💪:
1. Good mornings (10-15)
2. Kettlebell Swing (20-25)
3. Deadlift (5-10)
4. Glute/ham raises (10-15)
5. Back arch (30-45s hold)
6. Kettlebell windmill (5each side)
All exercises should be done for 3-5 sets. Pick a weight that's challenging but allows you to keep proper form throughout every rep.
Not necessarily to do one after the other but to incorporate a few into your daily workouts.
- Stretches: but as I said before some will work for you some won't, if you're like me and slightly more mobile than the average joe most stretches will do bugger all but you've got to tinker them until you feel the stretch, it may not look the most graceful but whatever works. These are to be done post workout (or once already warm) to help recovery and restore the imbalances
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