The best three exercises to fix lower back pain

December 22, 2014

The best three exercises to fix lower back pain

Many people live with lower back pain without the realization that the issue can often be fixed.  Lower back pain often derives from either a lack of flexibility or a lack of strength.  When an individual has poor mobility the wrong muscle group will compensate during a movement.  For example, someone with limited hamstrings flexibility may hurt their lower back in the process of picking something up from the ground.  If you suffer from lower back pain it is important to strengthen your core and lower back directly.  As we age we slowly lose muscle unless we utilize strength training.  This is the reason why you often hear older people complain about lower back pain rather than younger people.  Below are the top three exercises I routinely use to fix my client’s lower back issues.  These exercises are so simple yet produce amazing results for my personal training clients in Pasadena CA.  Interesting enough, many of my personal training clients have expressed that after doing these exercises their lower back pain slowly disappear.  They have also expressed that the result is far better than going to a chiropractor for years.

  • Lower back extension – Start with your body weight and aim for 10 reps. The key here is to add additional resistance over time.  I have found that when clients can do 3 sets of 10 reps with 50lbs of resistance that their lower back pain has disappear 90% of the time.
  • Plank – This movement tremendously works your oblique which supports your spine. The key here is to plank as long as possible with great form.  I have found that when clients can do a 5 minute plank without break that their lower back pain often disappears.  When you first start using this movement do not be surprise that your lower back may feel uncomfortable.  Build up your time slowly and then proceed to do weighted planks for time by putting a barbell plate on your back.
  • Weighted decline sit ups – These work out your rectus abdominals. The decline position increases the range of motion and makes the exercise more difficult.  The abdominals are a muscle group and should be trained with weights just like your legs and biceps.  The common mistake here is that people will do extremely high reps of body weight sit ups.  After you can do 15 reps with your own bodyweight it is time to add 5 pounds of resistance.  When you can do 10 reps with 5 pounds it is time to graduate to 10 pounds of resistance.