-Low Back Pain Prevention-
We get a lot of people here at the studio that have or have had low back pain in their lives.
We always recommend talking to your doctor first to get a correct diagnosis and proper treatment but I have highlighted 3 exercises below that can go a long way in preventing low back pain and helping correct a weak low back/core that can often lead to low back pain.
Beginners start with 2 sets 10 repetitions of each and work your way up to 3 sets 15 reps of each. To ensure prevention of many other common injuries I always recommend using these in a full body strength training routine as well.
1. Reverse Low Back Extensions-
Start with your hips on the ball, your forearms on the ground, and your toes touching the ground. Keep your legs straight and lift them up till your body is in a straight line. Then slowly lower and repeat. Make sure no momentum is involved and if you have trouble keeping your upper body down you can hold onto a weight to keep you steady.
2. Exercise Ball Hip Lifts-
Lying on the ground with your feet up on the ball push through your heels to lift your hips up and squeeze your glutes. Slowly lower and repeat. This is one of my favorite exercises and can really help strengthen your hamstrings, glutes, calves, and low back. It ties all these muscles together and helps them to work properly together.
3. Exercise Ball Crunches-
With your low back supported on the ball, lift yourself up so your stomach is contracted(this is your starting position). Then lift yourself up a couple more inches to get a squeeze in your stomach. Beginners start with your arms crossed on your chest and then work your way up to your hads at the side of your head. A strong stomach is essential to prevent low back pain!
If you need more explanation check out this video I put up a while back that 2 of these exercise in it (along with a couple others)
Trainer Pete
As always if you are intersted in working with one of our awesome trainers here at the studio click the link below to sign up on our site: www.OneonOneFitStudio.com







