Low Back Pain?

I have noticed a handful of members that are dealing with lower back tweaks and wanted to lay out a plan to help you to deal with that- as well as hips and shoulders- and if done correctly help ensure that you never go through those issues again.

Introducing “The Trifecta”

We will be looking at 3 different holds to work on building our active flexibility (meaning flexibility that is controlled by our strength).

Quick pointers:

  • Aim at performing your hold for 20 seconds per session (can be broken into multiple sets).
  • Aim for perfection of movement-not difficulty of movement (this will make more sense as I release the more advanced steps).
  • Train frequently to stay mobile- these sessions should be energizing, not exhausting.

Back Bridge Progressions:

As we work toward building our supple strength, it only makes sense for us to start with our spine. The spine represents the deep centerline of the body, and if any of this is out of line-even slightly- the rest of the body is automatically out of line. 

“80% of Americans have some kind of back problem… the number one cause of all this pain and poor function? It’s weakness in the deep muscles of the spine… Deep strengthening exercise is the only way to relieve back pain and restore function…” 

-Paul “Coach” Wade

The best way that I have found to cure the deep muscle weakness that causes back pain is through the ancient back bridging family of techniques.

    The first step in the back bridge progression is called the “Short Bridge”

    Lie on your back with your feet about 6-8 inches from your butt. Drive through your heels, lifting your hips and back completely off of the floor. Keep your core braced and squeeze your glutes. Goal is to make a straight line from knees to shoulders.
    Lie on your back with your feet about 6-8 inches from your butt. Drive through your heels, lifting your hips and back completely off of the floor. Keep your core braced and squeeze your glutes. Goal is to make a straight line from knees to shoulders.

     

    L-Hold Progressions:

    Cure bad hips and low back- from the inside out! 

    Somewhere along the way, people began to put much more emphasis on looks over function. There is no better evidence of then than in today’s take on “core” training. We now focus all of our efforts on building our external ab muscles (six pack), while completely ignoring the internal core muscles that control our alignment. It comes as no surprise that our population today is plagued by hip problems: sciatica, tendonitis, osteoarthritis, etc…

    L-Holds are an excellent addition to any “bulletproof joints” program. Not only does focusing on the top position of the leg raise maximize contraction of the deep muscles, it also stretches out the spine and develops “supple strength” in the lower back.

    The first step in the L-Hold progression is the Bent Leg Hold

    For this you can use parallel bars, parallelettes, or even a sturdy chair with arm. Brace your upper body and lift your knees up. At the top, your knees should at least be parallel to the ground. Over time, as the hold gets easier, try to lift your knees higher for a better active stretch.
    For this you can use parallel bars, parallelettes, or even a sturdy chair with arm. Brace your upper body and lift your knees up. At the top, your knees should at least be parallel to the ground. Over time, as the hold gets easier, try to lift your knees higher for a better active stretch.

     

    Twist Progressions:

    Final key piece to our puzzle here is the twist. The primary focus of the twist is to stretch, release, and strengthen the deep alignment muscles of the shoulders- but the benefits definitely do not end there!

    The human body was made to move in all directions- and as we age, maintaining the ability to twist could be of the utmost importance. Just think about how many times in a day you have to twist or rotate to reach something.

    The first step in the Twist Progression is the Straight Leg Twist Hold

    Sit on the floor with your legs straight. Bend 1 knee until that foot is inside the knee of the straight leg. Twist your opposite shoulder towards your bent knee, and secure the elbow on the outside of that knee. Your other arm should be out-stretched with the palm flat on the floor behind you (you may even get a stretch in the bicep).
    Sit on the floor with your legs straight. Bend 1 knee until that foot is inside the knee of the straight leg. Twist your opposite shoulder towards your bent knee, and secure the elbow on the outside of that knee. Your other arm should be out-stretched with the palm flat on the floor behind you (you may even get a stretch in the bicep).

     

    Thank you for taking the time to read this, I’ll be back next week with the next step in the progressions! Until then, work with these EVERYDAY, even if this step feels too easy (or feel free to come talk to me about what step you should be on.

    POPULAR POSTS
    Schedule Your free intro
    Talk with a coach about your goals, get the plan to achieve them.

    START HERE.

    fill out the form below to get started!

    Take the first step towards getting the results you want!

    learn more about our membership options

    Fill out the form below to get started.