The 3 Best Exercises For Back Pain : Part 2

If you have not seen The 3 Best Exercises For Back Pain - Part 1 - I highly recommend starting with those exercises before you begin this routine. 

Remember - if you are having back pain or any other symptoms - have it evaluated by a healthcare professional - exercise can be the best way to correct an issue - but it takes time - and if you self diagnose the wrong problem - it can not only waste a lot of time - it can actually make things worse. So go get it checked out. 

3 Best Exercises For Back Pain - Level 2

1 Squat

The squat is a full body workout that targets your core, glutes, hamstrings, quadriceps, calf muscles and feet all in one motion.

Why is it good for back pain? 

Weak glutes can be a RESULT of back pain

AND

Weak glutes can CAUSE back pain

1. Start in a standing position using body weight only
2.  Engage your core (imaging keeping the back straight through the movement)
3. Bend your knees to lower your body
4. As you push your body upward again image driving all your force into your heels - NOT your toes.

It does not matter how “deep” you go into the squat - what matters is how stable your form is as you go through this motion. 

You will see that this motion causes you to use your glutes. If you are not ready for this - a leg press machine is a great option to develop the muscles to eventually start squatting again. Once you can perform several bodyweight squats with good form, begin to add weight.

2. Lunge

Another excellent glute workout (starting to see a pattern here?) 

1. Start in a standing position.
2. Step forward with one foot and take a knee - both knees should be at about a 90 degree angle. 
3. As you stand up again focus on pushing into your heels - NOT toes - and contract your glutes as you raise your body up again. 

3. Kettlebell Swing 

Another full body posterior chain workout that targets several muscle groups at once.

1.  Start by holding the kettlebell with both hands, get into a slightly squatted position.
2. Lean forward by bending at the hips, the spine remains straight (the kettlebell should hang between your knees).
3. Swing the kettlebell infront of your body with straight arms.
4. Imagine yourself engaging the hamstrings, glutes, low back and core all at once to power the Kettlebell forward. 

Conclusion 

Our approach to fixing back pain has finally turned away from drugs and surgery and towards strengthening the body they way it was meant to be. And the best part is your exercise routine can change with your needs and ability as you age. 

Exercises can not only prevent future problems - they can relieve current problems. Step one is getting a professional evaluation to know exactly what is causing your pain before you start your training.