What To Do When Back Pain Throws a Wrench In Your Workout

These might be part of the reason why yoga is so helpful for preventing back pain.

Moves to Do Now to Prevent Back Pain

2. Lunges. The time-tested standby is fantastic for rebalancing your hips and untwisting your lower back.

  • Standing with your feet hip-width apart, step one foot back in a long lunge. Make sure you are bending that back knee! It’s very common in people with tight hips and lower backs to be knee-bend resistant, so do this in front of a mirror and make sure you’re getting a nice 90-degree bend.
  • Next, pull your shoulders directly above or behind your hips without hyperextending your mid-back. To do this, think about the front of the hip lengthening, and you’ll squeeze the glute firmly on the back leg to open the hip as much as possible. You should feel a tremendous stretch along the front of your thigh and into your lower abdomen. You should not feel pain or tension in your back.
  • To increase the stretch, lift your arms above your head with the elbows straight. Twist your body away from the back leg; so, if your right leg is back, twist to the left and really extend through your right arm to get a stretch down the whole right side of your body.
  • Repeat the same stretch on the other side.

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  1. Lisa R says:

    If you truly have pain you can’t fix it yourself by the above exercises/stretching you have in the article. You need to see a Chiropractor or licensed Massage Therapist to help manually shift either the lumbar area of the spine or the muscle and fascial tissues in the sciatic area. You are right that the pain is only masked by drugs, not correcting the problem. So do yourself a favor and get it fixed the right way. The exercises here are good AFTER you have the problem correctly fixed.

  2. Cat says:

    I have a bulging disc in my lower back and am under the care of a chiropractor. I have been doing the shoulder bridges as instructed by him for a couple of weeks now, along with a small list of other strengthening moves. I have been told to minimize the time spent sitting so I stand all day at my desk job and in the evenings at home. I am also not allowed to bike (because of the sitting) or run (because of compression/jolting) so I get my cardio by walking and on the elliptical. I am hopeful that I’ll be able to return to running but I know that this disc will always be a weak spot on me and may plague me the rest of my life. 🙁

  3. Gosia Mashigo says:

    Good morning
    I read the comment of Cat saying she is not allowed to bike.I have a terrible backache with two of my discs dropped and the only thing I do to keep fit is an indoor bike with different programmes,each 30minutes.Am i damaging my back more with this indoor bike?

  4. I have started working out on my back pain and i am being cured a bit. Thanks for it.

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