Chances are you are going to experience low back pain at some point in your life. In fact, a 2009 UNC study found that 80% of Americans will experience chronic back pain in their lives and 25% of the participants in a 2018 CDC study reported back pain over a 3-month period.
If you suffer back pain from time to time or want to prevent or at least reduce the severity of future bouts of it, try incorporating this 10-minute Back Pre-hab/ Rehab Circuit into your fitness routine.
Upside Down Turtle
- REPS: 10-12 with a 3-count hold
- NOTES:
- The entire back side of your body should be touching the floor
- Bend your knees and bring them in toward your midsection.
- Hug outside of shins and pull in toward body.
- Lift your head and tuck your chin to your sternum. Pause. (Remember to breathe.)
After last rep, rest 30 seconds and then go into…
Dynamic Child’s Pose
- REPS: 8-10 slow with 3-count hold
- NOTES:
- Careful not to arch your back when you come forward; squeeze your glutes and tighten your abs.
After last rep, rest 30 seconds and then go into…
Bilateral Reach
- REPS: 10 per side with 3-count hold/ alternating sides with each rep (20 total)
- NOTES:
- The entire front of your body should be flat on the floor.
- Lift opposite arm and leg as high as possible off the ground without bending arms or legs. (Don’t worry if you don’t get very far.) Don’t let shoulders shrug up or arms or legs move out to the side.
- You will feel this in your mid-back.
After last rep, rest 30 seconds and then repeat the entire sequence one more time.