Dallas Hot Yoga, Pilates, Barre & Fitness

Dallas Hot Yoga, Pilates, Barre & Fitness

Alicia Lavender Alicia Lavender May 17, 2017

Pain In The Back: 3 Exercises for Strength

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Back pain is as common as the cold. Almost everyone struggles with it. I struggle with it. Whether standing in half moon in hot yoga or working on a report at the office back back pain is prevalent in our society. 
On a daily basis I hear members or clients asking what they can do to help relieve their pain. 

Here are three exercises to put in your daily routine: while watching the traffic report in the morning, in the evening catching up on shows or rolling around with your fur babies! 

Forearm Plank: Strengthens all core muscles, engages stabilizers 

  • Begin lying on the floor with your forearms flat on the floor, making sure that your elbows are aligned directly under your shoulders
  • Engage your core and raise your body up off the floor, keeping your forearms on the floor and your body in a straight line from head to feet. Keep your abdominals engaged and try not to let your hips rise or drop. 

 Hold forearm plank for 30 seconds to start, trying to progress to a 60-second hold. 

Bird Dog: Stabilize the lumbar spine (low back) during upper and lower extremity movement and helps with balance

  • Start on hands and knees and tighten your stomach muscles
  • Lift and extend one leg behind you the opposite arm in front of you. Keep hips level
  • Hold 5 seconds and then switch to the other leg, repeat 8 times each leg

Bridge: Strengthens gluteals and back extensors

  • A) Lie on your back with your knees bent and your feet flat on the floor
  • Raise your hips of the floor so that your body forms a straight line from your shoulders to your knees.
  • Pause at the top then slowly lower your body back to the floor.

Back strengthening and stretching exercises can lower your risk for back trouble. Sometimes, it can be just a matter of better posture and remembering to sit up with your back straight when sitting at your computer for long periods of time or while waiting in line at the grocery store stand taller and engage your abs!

The Pilates instructor in me will always tell you these two things:

  • Strengthen your core. Partake in regular workouts that result in core strengthening, which emphasizes your posterior chain as well, think about working the muscles you don’t see, like the muscles behind you. Engage your abdominals while at the desk and sit up, way up on your sitz bones, which can change the way you sit. While on the subject of sitting, think about what you’re sitting on all day…your gluteals!

  • Strengthen your glutes! Gluteal muscles are the fountain of youth. Keep those glutes strong and fired up and you won’t be sinking in your office chair. Also, make standing a habit. Getting up from a sitting position every 30 minutes is a way to start.

Try these exercises out and see if it helps relieves some pain!

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