Lower Back Exercises


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Suffer with back pain? Use these 5 exercises to help treat and prevent pain.

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Lower Back Exercises

  1. 1. Stop Pain Now With These 5 Lower Back Exercises Presented By Taylor Ryan , NASM Certified Personal Trainer
  2. 2. Lower Back Fun Facts <ul><li>Nearly 80% of adults will experience lower back pain in their lifetime. </li></ul><ul><li>According to the National Institute of Neurological Disorders and Stroke Exercise is the best prevention and treatment for back pain </li></ul><ul><li>Common causes for back pain: lack of fitness, being overweight, poor posture, and aging </li></ul>
  3. 3. Not Fit For Daily Activities <ul><li>Lack of strength and poor conditioning catches up! How often do you pick something up in a day? Twist to grab something? </li></ul><ul><li>If you lack fitness then it is likely your back will suffer… leading to strains, pulls, knots, etc. In one word: PAIN </li></ul>
  4. 4. It’s Not All About The Weight <ul><li>Some people throw their backs out by picking up something as light as a shirt or a shoe. </li></ul><ul><li>It isn’t in the weight of the object it is in the way it was picked up. Picking up anything improperly can lead to spending days stuck in the bed or walking around in a stuck bent over position! </li></ul>
  5. 5. So What Can You Do For Lower Back Pain? <ul><li>No matter which back pain you find yourself with one thing is true… exercise can improve back pain and make it less likely to occur! </li></ul><ul><li>Lower back pain exercises don’t require heading to the gym. There are several healthy at home moves that you can start doing today that will help improve and prevent back pain! </li></ul>
  6. 6. Lower Back Exercises <ul><li>Back Extensions </li></ul><ul><li>This is a great exercise for the lower back. If you have a stability ball then there is no need to head off to the gym. But most gyms do have a piece of equipment just for back extensions. </li></ul><ul><li>You can lie on your stomach on a stability ball with your feet planted firmly along the bottom of a wall for support. Bend down at the waist so your head is pointed down and slowly lift the upper body to form a straight line … be careful not to extend too far making the back arch in any way. </li></ul>
  7. 7. Lower Back Exercises <ul><li>2. Work The Abs </li></ul><ul><li>Sure the back is on the other side of the body but the abdominals are the support structures for a strong core and body. The lower back is part of the core! Pain decreases quickly when people build up nice core muscles that allow proper moving mechanics and posture. </li></ul><ul><li>Try adding just 5 minutes of core training into your workouts. </li></ul>
  8. 8. Lower Back Exercises <ul><li>3. Dead Lifts </li></ul><ul><li>If you don’t go to a gym then dumbbells work just fine. Dead lifts are a powerful total body exercise and it is important to understand proper form and practice correct execution before loading on weight. I highly recommend speaking with a personal trainer . </li></ul><ul><li>But just like the name implies dead lifts are all about the idea of proper lifting. Lifting with the legs and not the back. Learning how to lift properly will save a ton of pain in the long run and allow you to lift heavier! Many of our weight lifting programs include dead lifts due to their overall total body workout power. </li></ul>
  9. 9. Lower Back Exercises <ul><li>4. Superman holds </li></ul><ul><li>Roll out of bed in the morning and do this childhood favorite move to get your heart pumping, your muscles stretched and your back ready for the long day. </li></ul><ul><li>Lie on your stomach, keep legs straight and arms out over your head. Slowly raise your arms, shoulders, head and legs off the ground. Hold for 15-20 seconds and return to the floor. Repeat the move 2-3 more times. </li></ul>
  10. 10. Lower Back Exercises <ul><li>4. Don’t Forget About The Total Package </li></ul><ul><li>Work on a total body workout so that you are strong all over. Your muscles work together so when one is weak others will try and compensate... Causing aches and pains. The upper back is just as important. </li></ul><ul><li>Work on rows, pushups, pull ups, etc. All these moves plus the 4 listed above will work together to give you a great, strong, painless back. </li></ul>
  11. 11. One Extra Back Fixer <ul><li>Always work on proper posture… Slouching puts added pressure on the back that will lead to fatigue and aches later on. Remember what you mom used to say : “Hold your shoulders up and stand up tall!” </li></ul>
  12. 12. That’s A Wrap! <ul><li>Start implementing these lower back techniques today to help strengthen your back and help ward off the evil of low back pain. It isn’t something we have to fight with, just start taking care of yourself today so you won’t find yourself stuck in the bed later! </li></ul><ul><li>For more from Taylor Ryan check her out at: http://www.fitness-analyzer.com </li></ul>