Low back pack hack - Resolve that pain today!
⚡️ Time to fix that low back pain!! ⏰☄️
Instead of trying to stretch your lower back to get rid of the pain you’re experiencing, why not try to strengthen the muscles that surround your lower back, hip, pelvis and core to prevent this injury from reoccurring again in the future.
Stretching to forcefully lengthen muscle tissue without the stability to control the joint, may relieve pain but does not resolve the problem.
Having proper movement patterns is the answer to increasing joint mobility and stability which may help your low back pain.
Exercises to try:-
1) Sumo Kettlebell deadlift:
Start with a wide stance with your toes pointing out. Keep your torso upright, no hinging, slowly lower kettlebell while maintaining tension in your glutes throughout movement. Stand by squeezing your glutes. Aim for 3 sets of 10 reps.
2) Rear Foot Elevated Split Squats:
Keep an upright torso, take a step in front of a bench/chair and reach your leg back. You back knee drops down and back as you slowly descend to the ground. The torso remains upright throughout the entire movement to keep the spine neutral. Aim for 3 sets of 8 - 10 reps.
3) Pallof press:
Take a resistance band and wrap it around a pole, stand perpendicular to the pole with the band at your chest. Keep your core tight, press your arms in front of you and feel your abs resist rotation. Aim for 3 sets 10 - 15 controlled slow reps.
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