Written by Chad Wesley Smith
Low back pain is one of the most miserable things to deal with and that is an area that definitely gets stressed by lots of hard training. Here are some simple drills to do before and/or after training (or on off days) to make sure you are bracing properly and keeping your low back healthy. Even if your low back is feeling good, including these drills a few times per week will be helpful, better to spend 5 minutes doing these to stay healthy than 30 minutes of them when you need to get healthy.
90/90 Breathing
-Use Hamstrings to Raise Hips Off Ground
-Low Back Flush Against the Floor
-Breathe In Through Nose, Filling Low Back > Stomach > Chest
-Hold Air In for 3-5 Count
-Breathe Out Through Mouth with a Forceful Exhale Like Breathing Through a Straw
-Hold Empty Position for 3-5 Count
-10 to 15 Breaths
Banded Deadbugs
-Ribs Down and Low Back Flush Against the Floor
-Use Lats To Hold Band In Pullover Position
-Move with Intention and Control
-Maintain Neutral Trunk Position Throughout
-10 Reps On Each Side
Banded Glute Bridge
-Place Band Around Feet and Across Lap
-Ribs Down and Low Back Flush Against the Floor
-Pressure Through the Full Foot
-Extend Only As Far As You Can Maintain Neutral Ribs
-15 to 20 Reps
Front Plank
-Keep Shoulders Stacked Over Elbows
-Bottom of Ribs and Top of Pelvis Are Aligned
-Flex Quads, Glutes, Hips, Lats and Abs With Maximal Intention
-Hold For 30 Seconds
Bird Dogs
-Align Hands Under Shoulders and Knees Under Hips
-Ribs Down and Straight Line from Head to Tailbone
-Maintain Stable Low Back, As If You Were Balancing A Glass of Water On Your Lumbar
-Achieve a Straight Line from Extended Hand to Opposite Side Extended Foot
-10 Reps On Each Side
Bear Crawl Rock Backs
-Hands Under Shoulders. Knees 1” Off Ground
-Actively Press Hands Into Floor
-Move With Control and Intent
-Keep Hips Level Like Balancing A Glass of Water on Your Low Back
-Drive Weight Over Shoulders and Then Rock Back Into Squat Position
-10 Reps
Side Plank w/ Leg Lift
-Keep Shoulders Stacked Over Elbow and Hips Stacked Over Each Other
-Slowly Raise and Lower Top Leg
-Perform 10 to 15 Reps Each Side
