Exercises for lower back pain

Fire Within Nutrition and Fitness

In This Episode:

• Pretty much everyone at some point in their life will experience some back pain. We talk about the different types of back pain that can afflict someone.
• A muscular pain is most likely from some form of lifting. To prevent this focus on some of the simple mechanics we break down in this episode:
  • Get your center of gravity as close to the object as you can and keep the object as close as you can
  • Lift with your gluts and keep your chest up
  • Squeeze your abs
• We discuss how the spine can be the source of back pain.
  • This can come from bad form over time
  • Make sure you are stretching
• We talk about what happens when you back "goes out."
• When we're looking at things like osteoporosis, spinal degeneration and replacing disc material, we've covered this on the hydration episode and a couple others, the best way for the body to rebuild disc material is through osmosis.
• What is the role of exercise after one has hurt their back? We will unpack that in this episode.
• Top 5 exercises for low back pain:
  • Glute Bridges
  • Bird Dog
  • Plank
  • Side plank
  • Abdominal Drawing in Maneuver
• We also discuss abdominal crunches and how many people improperly compensate during this exercise.

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