By Aaron Boike, B.S. Kinesiology, ACE Certified Personal Trainer, NESCA Certified Running Coach | Personal Training St Louis Park MN
50% of Americans report having low pain pain each year. There is no injury set as pervasive and widespread as low back issues. Most low back injuries are related to postural problems, poor mechanics, and a general sedentary lifestyle with too much time on our butt, and not enough time moving. The good news? There is a lot we can do about it.
While it is difficult to change the demands of our modern lifestyle, there are exercises we can do that can have a dramatic impact on improving our movement mechanics, improving our core strength, and ultimately relieving or reducing low back pain. Here are five exercises that target the most important movement and muscular engagement targets for relieving low back pain.
The Basic Plank
This exercise targets the entire core musculature, with an emphasis on the inner core musculature that protects the low back and improves stability of our entire body. Try this exercise for 2-3 sets of 30-60 seconds – holding for as long as you can with your core engaged and low-back not engaged in the movement.
Hip Press
The basic supine hip press strengthens the entire posterior chain with an emphasis on glutes and hamstrings. The glutes and hamstrings are both key areas to strengthen to reduce the load on the low back. The glutes in particular not only act to help with hip extension (a key movement pattern to strengthen to avoid lifting with the low back), but also protect the low back by keeping the pelvis in a proper position during all activities.
Supine Ab Bicycle
The abdominal bicycle movement helps to strengthen the inner core and promotes healthy pelvic posture, leading to a reduction in pressure on the low back, especially during activities like waking, running, and hiking.
The Cable Torso Rotation
Rotational movement is something that we do throughout our day, but is often overlooked in our exercise programs. Having strong core rotational muscles and being strong in rotational and anti-rotational movement patterns is key to protecting the low back.
The Kettlebell Deadlift
The kettlebell deadlift is one of the easiest and most effective way to learn the ‘hip hinge” movement pattern. The hip hinge is a movement pattern that is used in many activities, but most notably when we pick something up from the floor. Having good lifting mechanics with the hip hinge reduces the chance of injury when lifting heavy objects.
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