Lower Back Exercise ,There is a voice in our minds, The one that warns us that our next piggyback or luggage carry might be the one that twitches our back.
Logically, It’s the worst thing we could have to have is a persistent injury that stops us from participating in the lives of our children, and lower back injuries are always a real danger. It’s a matter of whether you don’t take the necessary precautions.
“Dads hurt the back in two different ways, active and passively”, states Chris Stevenson, CSCS, internationally known fitness expert and the owner of Stevenson Fitness in Oak Park, California.
“Active injuries occur in cases where your back isn’t robust enough or adaptable enough for the task you’re trying to complete.
” It could be picking your child up or carrying an enormous grocery bag. Perhaps you are hitting at your clubs or hitting hard on the rebound.
What about passive injuries? “Passive back injuries occur due to lifestyle choices,” Stevenson explains. Stevenson.
“This signifies that you’ve developed poor posture over time and probably have been spending a lot of your sitting.”
To move your spine from its proper alignment, bad posture can cause muscles to shrink while stretching others. “It can also lead to unbalanced pressure on the spine discs, leading into compression”, Stevenson adds.
Maintaining a healthy, intense lower back requires stretching and strengthening your lower back regularly. “When you are strengthening your lower back muscles, it is essential to strengthen the muscles of movement as well as the stabilizing muscles”, Stevenson explains.
Here’s a workout program by Stevenson that accomplishes this by directly working on the muscles of the lower back, hips, and core.
“These exercises are all linked and include the majority of muscles in the lower back acting as stabilizers during smaller moves, with the hips and the abs joining to perform larger moves and a heavy load.”
The Back Workout. Lower Back Workout
Every exercise should be completed using a moderate weight.
Deadlifts
4-sets of 8-10 reps
Stretching To Strengthen Your Lower Back
Stevenson also suggests stretch and rolling foam assist in flexibility and motion range which can help to build a more muscular and better-flexed back.
“When stretching, concentrate on stretching muscles such as the hamstrings, glutes, piriformis and hip flexors,” he says. “Do 3 to 5 repetitions of each stretch, holding each rep for at minimum 15 minutes, but no longer than thirty seconds.”
While you do foam rolling, Stevenson advises focusing on the glutes.
Stevenson recommends focusing on the quads, glutes and hamstrings when you do a foam roll. Then, roll along the spine.
“Start at the high point of your spine near the neck, and then roll down until you reach the bottom of your lower rib. Keep your back off the real lower back,” he cautions. “It’s susceptible. Even when it feels good, you should stay clear of it.”
Stevenson recommends five to 10 slow controlled movements between each muscle.
Posture Correction
As for that nagging position, Stevenson preaches occasional movement and attention to how you’re sitting and standing. “We must ensure that we won’t be sitting for longer than 60 mins at a stretch,” he says.
“When we sit, we should ensure that our postures are in order. You should ensure that you are sitting in a supportive chair that lets you sit comfortably with your feet on the flooring.” There’s an appropriate seat method if you need to sit and sit.
“Pay attentively to your posture throughout the day,” says Stevenson. “Try to keep your shoulders straight, and your navel pulled into. This will stabilize the spine and helps protect the as a whole, including the lower back.”
“We should ensure that we do not remain in a position for longer than 60 minutes at a stretch,” he says. “When you sit down, you must ensure that our postures are in order.
You should ensure that you have a supportive chair that lets you sit properly and with your feet flat on the ground.” If you have to sit down, there’s a proper method to sit.
“Pay attentively to your posture throughout the day,” says Stevenson. “Try to keep your shoulders in a straight line and your navel tucked towards the centre. This helps stabilize your spine and helps protect the fundamental – even the lower part of the back.”
read more how technology can help your muscles recover faster