Earlier this year, I had a back operation. I had five bulged disks, my young body wasnโt doing what I wanted it to do, and I like to be functioning as close to 100% as possible every day.
Fast forward five months, and things havenโt worked out as Iโd planned. Iโve found myself in a place I didnโt ever want to, but thatโs a different story for another time.
This week, letโs look at training your back muscles. If youโre doing rehab work on your back, itโs really important that the process is slow, steady and safe. Donโt rush it!
Even without any back problems, you should still make your back a key part of your training. The main purpose of your back muscles is to hold your body upright and protect your spine. This is called your vertebral column, and itโs important to have a good base of strength and flexibility.
And, if youโre experiencing back pain, please check in with your doctor or physiotherapist right away!
Back to basics: tips for a happy back
- Rowing is a good way to warm up your back before getting into your workout
- Add back and abdominal stretches to your routine
- Hot water bottles and heat packs can help to relieve back pain
- Make sure you sleep with a good pillow
- Sometimes, lower back pain may be caused by tight hamstrings and glutes
- Tight hip flexors could cause back pain when walking up hills
- Focus on sitting up straight and good posture for overall back health โ no slouching or rolling shoulders forward!
Back it up: work those back muscles
Here are some exercises to try that will target and strengthen those all-important muscles. Start with fewer reps and lighter weights and increase as your body allows.
- 10 mins rowing
- Straight-arm bar hanging
- 3 x 10 single arm rows โ start with a light weight
- 3 x 10 upright rows
- 3 x 10 reverse pull-ups
- 5 x 7 chin-ups
- 10 x lying hip raises โ hold for 20 secs each
- 30 secs plank with glutes squeezed
- 3 x 10 lower back alternate rolls
- 1 min lying hamstring stretch
- Five mins walking โ keep a steady pace
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