YYou know how moms hold all the jackets on family outings? This is basically how lower back pain occurs. No, it’s not literally because of the jacket. In our bodies, when our hamstrings are tight, our glutes are tired, or our core is isolated, one part of our body has to compensate and bear the load: the lower back.
Basically, the load is dumped on the lower back (like mom with her jacket), rather than absorbing the stress that our other muscles exert during activities like walking. Unfortunately, there aren’t muscles designed to handle it, the way back pain does.
This is why “lower back strengthening” isn’t really about building your lower back muscles. It’s about activating your core and your glutes.
This 16-minute workout from session trainer and founder Kat Atienger of Brooklyn is designed to do just that. It starts with a warmup that will gently wake up and get the blood flowing to the area you’re going to work, including hamstring scoops, quad pulls, a plank to pike, and kneeling hinges.
From there, you’ll increase the challenge with a few rounds of strengthening exercises. Some moves are designed to target one muscle group or another, while others—like planks to carries—will do double duty.
“Think core, glutes, quads, all those muscles that really help support your lower back,” Atienza says of the resistance plank exercise.
He’ll also give you tips on how to get the most out of these exercises, since much of this work is about learning how to find and activate your core and glute muscles, so you can do them in real life to avoid back pain. . For example, in the “Good Morning” standing hip hinge, you want to make sure your tail is tucked in and your glutes are in line with the rest of your back, so you’re hinged as a core-back-glute unit, and not working the lower back. overreliance
Do this workout on its own, or combine some of the exercises with other workouts, and you’ll end up sharing some of your load.