Member-only story
The Missing Link You Must Address To Manage Back Pain
Don’t just stop at the core! Remember to train these muscles as well.
While people commonly think of strengthening the core and hips to prevent back pain, one group of muscles often goes under the radar. The lumbar extensors, such as the erector spinae and quadratus lumborum, play a key role in stabilizing the trunk and promoting function. Unfortunately, we rarely think to intentionally train them. Today I want to reverse this trend by introducing three ultra-simple exercises that can activate these posterior chain muscles and get you out of pain and back into restriction-free, active living.
Let’s jump right into it and boost your back health today!
Back Pain Solutions: The Critical Step You Haven’t Tried
Before getting to the good stuff, I do want to lay out a few ground rules. This program is designed for those who are clear of major injuries or chronic conditions that may complicate exercise. Please do your due diligence and ensure you’re ready to move through these ranges of motions if you’re aware of health complications. Please don’t skip this step as it can have implications for your future health and wellness!
Secondly, this isn’t a one-time wonder-type program. Effective back pain management is about playing the long game and committing to consistency. Do your best to complete this short program at least 2–3 times per week for the best results. It only takes a few minutes! One of the biggest mistakes I see is clients only starting this type of work when they feel like they need it. Prehab is the best approach friends! Don’t forget it.
1) Prone Y Raises
Application: 2 x 12–15 reps
Cues: Find an incline bench or perform this on the floor in a prone position with a pillow to support the head. Simply reach the arms overhead in a Y position with your thumbs pointed up towards the ceiling. Do your best to get as high up with the arms without compensating with any movement at the trunk or hips…
