Lower Back Love
By: Trent Soares
There are many reasons why someone may have back pain, both acute and chronic, but more often than not, it’s a combination of having weak glutes, tight hamstrings, inability to properly brace the core, or maybe just a traumatic injury that lead to the pain. Lately my lower back region has been flaring up after workouts. After 2 weeks of implementing these movements into my warm-up I haven’t had any hesitation with pulling anything off the ground.
Bird Dog: focus on slowly extending opposite arm/leg out as far away from body as possible. Get a big SQUEEZE in that glute! Control it back in, limiting rotation.
Cat Cow: As a coach I witness people that don’t know how it feels to intentionally flex and extend their spine. This exercise does the trick.
Dead-bug: keeping lower back, upper back, and head pressed against floor, slowly extend opposite leg/arm out and control it back in. The slower, the more challenging
Side Plank: This exercise helps increase your lateral anti-flexion strength. Be sure to stack your top leg foot in front of the other and maintain a big chest with shoulders back. It can be a bit fatiguing, but I believe lateral movement is essential in a good warm-up.
Glute bridges: Glute strength plays a big part in how your back functions. Weak or inactive glutes force the body to make up the difference elsewhere. These are a great way to wake them up. Just don’t make eye contact with anyone, or try to hold a conversation while completing these.
Now I do group class and I still do the programmed warm-up. I just make sure to get these in before class. So don’t go telling you Coach that Trent said I can do my own warm-up. It takes 10 minutes to get a good session in and if you have any questions on the movements, number of reps feel free to ask any coach as they are familiar with these exercises.
2018 11 06