Sam Chan, physical therapist and athletic trainer from Bespoke Treatments New York with personal trainer Vaugh Gray, serving as fitness model are here to help you work out even if you have pain in your lower back.
“Just because you have back pain does not mean you can’t go to the gym," Chan said. "We’re going to review some exercises that work on reducing the range of motions, maintaining core stability, taking away any potential stress, keeping you in a nice safe position as we continue to lift so you don’t lose any progress during your workouts."
Read on for a brief rundown of this series to train around lower back pain and watch the video above to see each exercise in action.
Be sure to draw your stomach in and flatten your low back into the floor. “What we’re doing is creating an anti-extension moment,” Chan said. Do two sets of five reps per leg to start.
Elevated Kettlebell Deadlift
With this move “you do not have to bend down as low, so potentially we're avoiding any rounding that can occur at the low back,” Chan said.
Trap Bar Deadlift
By using this trap bar, we’re setting up the weight directly in-line with the body, said Chan. This is much safer for your lower back. Start out with 25% weight, 50% weight, and then build yourself up to that 80% one-rep max. Do three to four sets of eight repetitions.
Always think about driving with the elbows and pulling towards the ceiling to increase the engagement in the latissimus dorsi muscle. This is a great modification for a bent over row, said Chan. Aim for four rounds of eight repetitions with a comfortable amount of weight.
You can do this move with kettlebells or dumbbells. What I want you to think about as we're going with this farmers’ march is a nice tight core and rib cage and pulling the weight towards your belt buckle, said Chan, as you march in place. Start with sets of 30-second marches. “If you want to challenge yourself a little bit more, start adding in 15 seconds at a time.” Start with three sets of 30-to-60 seconds as you start and go up from there if you’d like.
“As you can see, there are many, many options for you to continue to maintain your fitness and workout even though you have that low back discomfort,” said Chan. However, if you do have persistent pain and it’s not getting better, always consult with a doctor for professional advice.
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