Here's How To Conquer Your Back Pain
If you've been plagued by lower back pain and feel like there's no end in sight, I've got some encouraging news: relief is possible. Many times, the situation arises due to a combination of underlying factors, including muscle imbalances, tightness, weakness, and limited mobility. By addressing these issues, you may be able to find long-lasting relief from the discomfort and pain that's been giving you grief.
This article will focus on mobility issues, but you can easily combine it with other back pain strategies I’ve discussed in previous writings, at the following links:
Check for muscular imbalances
Stretching for tightness
Fixing sciatic pain
Sacroiliac joint exercises
Postural corrections
Why Do Mobility Exercises Help?
In this article, I’ll share some fundamental yet powerful mobility exercises that I recommend to my clients. What makes these exercises stand out is their use of a small bat, enhancing their effectiveness. Use them daily to strengthen and activate key muscle groups, improve core strength and reduce strain on the lower back.
Exercise # 1 - Cross-Body Outward Swings
This exercise involves swinging a small (kids) bat across the front of the body in a wide arc using one hand. The bat starts low on one side, moving across the body and ending high on the opposite side. You’ll target the obliques, lower back and improve overall core strength. Make sure to tighten the core as you move through the exercise.
Exercise # 2 - Cross-Body Side Reaches
To do this exercise, hold the bat horizontally across your body. Lean towards one side, extending the bat as far as possible while keeping your core engaged. To maximize the stretch, slightly bend your knee as you lean outward to one side, and ensure your hips are pushed back. This movement targets your core and lower back musculature. Perform 8-10 repetitions on each side for optimal results.
Exercise # 3 - Lateral Lean Away
Hold the bat horizontally away from the body, at a slight downward angle. Lean away to that side, extending the bat to a comfortable distance while keeping your core engaged. Then return to your starting position and repeat for 8-10 reps each side. This movement targets the obliques, as well as erector spinae muscles, improving spinal stability and support.
Exercise # 4 - Forward Leans
Hold the bat in one hand, lean forward and down, extending the bat as far as possible while simultaneously pushing your hips backwards as far as possible. Keep your core engaged throughout the movement. This exercise targets the hamstrings, glutes, and lower back muscles. Perform 8-10 repetitions on each side for optimal results.
Exercise # 5 - Overhead Side Bends
Hold the bat overhead with both hands, arms extended. Gently side bend to one side, keeping your core engaged. This exercise targets the obliques and quadratus lumborum. Perform 8-10 repetitions on each side for optimal results.
Exercise # 6 - Downward Bend
Start by holding the bat overhead with both hands, arms extended. Keeping your knees slightly bent and your back tight, hinge forward at your hips, reaching towards your toes. As you move down, focus on pushing your hips back and keeping your core engaged. This exercise targets your hamstrings, glutes, and lower back.
Exercise # 7 - Downward Side Bend
Hold the bat horizontally at waist level. Now bend down towards your toes, keeping your back tight, knees slightly bent, and hips pushed back. As you come back up, shift your weight to the other leg and repeat the movement. This exercise targets the hamstrings, glutes, and core muscles. Avoid rounding your back during the movement to maintain proper form.
So there you have it. There’s enough information offered in this article and the links provided to finally help you become pain free. However, it won’t work if you don’t put in consistent effort, so commit a certain amount of time to them daily to free your back of pain.
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