Low back pain is a nagging injury that is one of the most common complaints trainers receive from clients in the gym. If you are like millions of other adults who work the 9-5 grind, your low back pain may be from....
Sitting all day!
That's right, sitting for extended periods of time tightens the hip flexors and without proper training, the glutes, hamstrings and abdominals become weak. This pulls the body’s posture forward causing low back pain. The term for these symptoms is called “Lower Cross Syndrome” and is pictured below:
So what should you do to combat this? After all, you may be required by your job to sit all day. Start with these exercises and do it EVERY DAY:
And now for some strengthening:
3.) Bird Dogs
Coaching Tips: Be sure to tighten your stomach before every rep and keep the back flat. Press the heel back as far as possible while tightening your butt and reach as far forward with the opposite arm (as shown in video).
4.) Dead Bug
Coaching Tips: Be sure to squeeze your butt cheek on the leg that is behind you. This gives you an active stretch in the hips while teaching you how to tilt your pelvis forward into a more neutral position, thus protecting the spine.
If your low back does not feel any better after trying this corrective circuit, seek a professionals help. There are many factors that contribute to low back pain, Lower Cross Syndrome is just one of them.