Low Back Exercises

Do you struggle from back pain from sitting too much? This is something I just recently started to struggle with. I never believed how bad back pain actually was until I started experiencing it myself. When it hits you, you'll know. It's not pleasant. Even though I still workout and stay pretty active since starting a desk job in addition to personal training and teaching group fitness classes on the side I am sitting A LOT more than I used to! I didn't even realize how much I was NOT sitting before this job. About 1 month into my job, the back pain started to hit me. I decided this was not going to keep me down. So I've created a routine that I do that has really helped with it. And thank the lord for a stand up desk! If your office allows stand up desks, I highly encourage you to get one. Here's my low back routine: Spend a good 5-10 minutes rolling your lower back, hips, thighs and hamstrings with either a lacrosse ball or a foam roller. I prefer a lacrosse ball because you can really dig into the spots that are extra tight and sore. Do this every other day if not every day. After rolling out do 3 sets of 15 reps of the following exercises. The Fire Hydrant

- Assume all-fours position

- Lift leg directly to side and hold for two counts; keep knee at 90 degrees

- Lower to start position

- Perform set with opposite leg *Add resistance by putting a small exercise band around both legs just above the knees.

Reverse leg lifts - Lie facedown on a bench with your hips just off one short end. - Grasp the edges of the bench and extend both legs parallel to the ground. - Keeping your torso on the bench and your legs straight, lower your toes to the ground. - Raise legs again, squeezing glutes tight, and repeat. Resistant Band Glute kickbacks

- Position yourself in a table top position, on your hands and knees. - Hold the handles of a resistance band in each hand. Hook the middle of the band on your

foot, pushing it back until the slack tightens. - Keep the core tight and maintain a flat back as you kick your left leg back and up.

- Slowly return your leg to the starting position.

Bird/Dogs -Remain on all fours and tighten your abs - Keeping your spine and neck in a neutral position

- Slowly extend your left leg behind you while reaching your right arm forward

- Keep your hips and shoulders square and make sure your lower back doesn’t arch.

- Hold position for a few seconds squeezing your back and glute muscles.

- Return to the starting position and do the move on the opposite side. - To make the exercise more difficult perform it by starting on your hands and toes with your knees off the floor. End with more rolling if you wish! Let me know how it goes! Happy Training!

#Workout #Lowback