🌈✅💥BAD BACK? NO PROBLEM💥🌈✅
DISCLAIMER: If you have a serious, debilitating back issue, this post is NOT meant for you. This post is meant for those of you with low-level (nagging, annoying) back pain. Every back injury is different and individualized. There is no “one size fits all” solution. However, I’ve found the above graphic to be helpful for the majority of people.
I’ve been training for 13 years, and I’ve seen a lot of chronic low back issues. It’s probably the most common site for pain. I’ve learned a lot about how to work with low back pain from people like Dr. Stuart McGill, my wife @mfrawlins - a physical therapist, and from my own experiences with back pain. I can’t tell you how many times I’ve tweaked my low back, but it’s been several. I understand the debilitating effect low back pain can have not only with training, but with everyday activities.
First off, you’ll want to focus on basic core and glute work, specifically planking and bridging. To that end, bird dogs are probably one of the best exercises to engage the core and glutes and can definitely help with back pain.
In terms of stretching, the cat/camel and McKenzie press up are 2 of the best and typically will make your back feel instantly better.
For training, the sled rules. There is no spinal loading (all of the weight is in front of you), and this helps you work your legs without putting undue stress on your back.
Single leg work is the name of the game for people with back pain. Focus on step ups, lunges, split squats and single leg squats. You will still be able to get a great training effect without using as much weight as squatting and deadlifting.
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