5 Exercises to Fix your Lower Back Pain

321go • February 18, 2021

By Emma Stewart

The body thrives on balance. Our muscles and joints are happiest when they are getting an equal and total range of motion. The spine is no different and since its range of motion is smaller than most other joints, imbalances can be felt more intensely.

The spine requires the stability of the supporting muscles that surround it to keep up upright and mobile. When a link in this system is weak, the body will compensate in order to expend the least amount of energy, and injury may occur as a result.

Although there are various factors that contribute to the development of low back pain, some of the common culprits are: tight hamstrings/glutes/hip flexors, weakness in the core/glutes, and lack of spinal mobility.

“Pain is inevitable. Suffering is optional.”  – Buddhist Proverb

So how do you fix or prevent this? Here are five things you can do today to make sure your glutes are firing, your core is tight, and your hips and back muscles stay strong but supple.

  1. Lower Trunk Rotations (15-20 repetitions to each side)
    Lying on your back with your knees bent, gently rotate your spine as you move your knees to the side and then reverse directions and move your knees to the other side. Hold 3-5 seconds here. Repeat as you move through a comfortable range of motion.
  2. Couch Stretch (3-5 repetitions on each leg)
    Kneel on a pillow or couch cushion facing away from your couch/chair. Lean forward and put one foot on your couch. May hold onto a chair/foam roller for stabilization. Stretch should be felt in the front of the thigh of the leg that that has the foot on the couch/chair. Hold 30-60 seconds. Remember to keep your low back in a neutral spine position (do not over arch/overextend your back).
  3. Hamstring Stretch (3-5 repetitions on each leg)
    Lie on your back and place a stretching strap on your foot. Pull on the strap to assist in raising your leg up for a stretch to the back of your leg. Keep your target leg straight to slightly bent the entire time.  Hold 30-60 seconds.
  4.  Posterior Pelvic Tilts (30 repetitions)
    Lying on your back with your knees bent, gently flatten your back to the table and roll your hips up. Hold 3-5 seconds in this position. Slowly return to the starting position and repeat. You should NOT be holding your breath during this exercise.
  5. Clamshells (3 sets of 10 repetitions on each side)
    While lying on your side with your knees bent, make sure that your shoulders, hips, and feet are aligned in the same plane. Tie an elastic band around your legs, just above your knees. Draw up the top knee while keeping your feet together. Do not let your pelvis roll back during the lifting movement.

Incorporate these exercises and stretches into your daily routine to help ease and prevent lower back pain. As always if anything causes more pain or feels uncomfortable, consult your doctor or local physical therapist for further assistance.

Want to learn more about how to improve your overall physical functionality?  Schedule your no sweat intro and meet with one of our amazing coaches today!

Where Does Alcohol Fit into Your Training?

By 321go • December 16, 2021
Since about 7000 B.C., alcohol has been a staple for gatherings in many cultures. You may have heard that wine can be healthy for your heart, or that a hot toddy when you’re sick helps you get better quickly. With the holidays coming up, you may be wondering: Are these claims true? Like most answers: ... The post Where Does Alcohol Fit into Your Training? appeared first on CrossFit Dunwoody.

5 Superfoods To Boost Your Training

By 321go • December 2, 2021
As an athlete, worker, or super mom you are always looking for a competitive edge. When it comes to your diet, you should employ the same strategy. Superfoods are foods that have more benefits than the energy they provide from carbs, fat, and protein. Superfoods contain vitamins, minerals, and other key phytonutrients that support your ... The post 5 Superfoods To Boost Your Training appeared first on CrossFit Dunwoody.

Why High-Intensity Training (HIT) Is Good For You

By CrossFit Dunwoody • November 11, 2021
Today there are so many fitness programs and classes available it can be overwhelming to decide how to train. If you are researching training programs you have probably heard of High Intensity Training (HIT) or High Intensity Interval Training (HIIT). HIT is incorporated into many classes and has grown in popularity due to its ability ... The post Why High-Intensity Training (HIT) Is Good For You appeared first on CrossFit Dunwoody.

How To Optimize Your Warmup And Cooldown Routines

By CrossFit Dunwoody • October 28, 2021
Warmups and cooldowns are an essential part of training and should be given as much thought and effort as the workout itself. In fact, if you’re short on time you are better off going through a proper warmup, mobilization, and stretching session than to try to get a quick workout in while skipping these components. ... The post How To Optimize Your Warmup And Cooldown Routines appeared first on CrossFit Dunwoody.

Re(building) Your Foundation: Strict Strength

By CrossFit Dunwoody • October 14, 2021
By: Coach Amber Hopeman (@eat.train.mom) Over the coming weeks, our blog posts are going to be focused on gymnastics.  We are going to talk shapes, kipping, efficient transitions, etc… But before we get into dynamic movement let’s take a step back.  First off, why focus on gymnastics first?  Because fundamentally, the stronger, more efficient we ... The post Re(building) Your Foundation: Strict Strength appeared first on CrossFit Dunwoody.

4 Ways to Save Your Joints

By 321go • September 30, 2021
When you are dedicated to your training and putting in the hours to achieve your goals then there is nothing more frustrating than joint pain and inflammation. It almost feels like your body is punishing you for working hard. No fair, right! Rather than make excuses about your pain or backing off on your training ... The post 4 Ways to Save Your Joints appeared first on CrossFit Dunwoody.

Top 3 Tips to Maximize Your Deadlifts

By 321go • September 16, 2021
People tend to have polarized feelings about deadlifts. Either they love them or they hate them. No matter how you feel about them, deadlifts are a great movement to strengthen your entire back and surrounding muscles. Let’s explore the top 3 tips to maximize your deadlifts! Ditch the Mixed Grip Dial-in Your Setup Position Train ... The post Top 3 Tips to Maximize Your Deadlifts appeared first on CrossFit Dunwoody.

5 Pre-Workout Nutrition Tips

By 321go • September 2, 2021
“Most people have the will to win, few have the will to prepare to win.” – Bob Knight Many people have diligent post workout recovery routines including consuming protein shakes, supplements, and other key nutrients. However, very few individuals give much thought to their pre-workout nutrition. What you consume for fuel before you exercise should ... The post 5 Pre-Workout Nutrition Tips appeared first on CrossFit Dunwoody.

What’s it like visiting CrossFit Dunwoody? Hear Peggy and Audra’s experience!

By CrossFit Dunwoody • August 19, 2021
CrossFit Dunwoody is proud to offer a great workout for all levels of fitness, whether you’re a beginner or expert. But you may be wondering what it’s like to visit CFD for the first time and what to expect here. Well, wonder no more! We were excited to have Peggy and Audra from the The ... The post What’s it like visiting CrossFit Dunwoody? Hear Peggy and Audra’s experience! appeared first on CrossFit Dunwoody.

Top 3 Reasons To Train Kettlebell Swings

By 321go • August 5, 2021
If you could only buy one piece of equipment to accomplish all of your training what would you buy? Treadmills and cycles are great for cardio but definitely won’t get you stronger. A barbell is great but where do you have room to keep it and let alone use it? Total gym style machines always ... The post Top 3 Reasons To Train Kettlebell Swings appeared first on CrossFit Dunwoody.
More Posts
Share by:
Wodify Iframe