Do you suffer from lower back pain? Does it get in the way of regular, daily activities? Is it stopping you from working out more regularly? You’re not alone, lower back pain ranked highest in terms of disability in the Global Burden of Disease 2010 study. The 187-country study was funded by multiple agencies and published in numerous peer-reviewed medical journals.
According to the Office for National Statistics (ONS), almost 31 million days of work were lost in 2013 due to back, neck and muscle problems. Plus, the National Health Service reports spending over £1 billion a year on back pain related costs. So what are the causes of lower back pain besides our more sedentary lifestyle?
Most cases of back pain are mechanical or non-organic, meaning they’re not causes by serious conditions like inflammatory arthritis, infection or fractures. According to Whitney Reid, BPI Sports’ National Sales Director, there are three typical reasons for back pain: under-developed glutes, tight hamstrings and a weak core. So if you exercise right and strengthen these weak areas, you’ll be able to relieve some of that pain.
Before attempting the workouts below, give yourself some added support. Try BPI Sports’ 1.M.R Vortex™, it’s a pre-workout formula that’ll help you raise your energy levels, increase strength and athletic performance. Simply mix in water about 20 minutes or so before working out and enjoy your training session.
Deficit Deadlifts: Perform 4 Sets of 10 Reps Each
This is a deadlift that’s performed on a weight plate or a short platform (1 to 3 inches). The increased range of motion recruits more of the posterior chain and quads. This exercise will mainly work your lower back, but secondary muscles include forearms, hamstrings, glutes, quads and traps. When performing a deficit deadlift, the bar should be centered over your feet. Bend at the hip to grip bar at shoulder width so your shoulders can protract (overhand grip).
Next lower your hips and bend the knees until your shins touch the bar. Look forward, keep chest up and back arched and drive through heels to move weight upward. When the bar passes the knees, aggressively pull the bar back while pulling your shoulder blades together as you drive hips forward. Then just lower the bar down on the floor. And repeat.
Single Leg Deadlift: Perform 3 Sets of 10 Reps Each
The single leg deadlift mainly works your hamstrings, while secondary muscles include glutes and lower back. Use a kettlebell in one hand and let it hang by your side. Stand on one leg, same side where the kettlebell hangs. Then bend at the hip, extending your free leg behind for balance. Continue lowering that kettle bell until you’re parallel to the floor. Then return to upright position and repeat.
Leg Raises: Perform 3 Sets of 10 Reps Each
Leg raises mainly works your abdominals to help you get a stronger core. Just lie flat on a bench with your legs extended. Place hands under glutes or by your sides. As you keep legs extended, raise them until they make a 90-degree angle with the floor. Inhale as you lower your legs back down.