Have Back Pain? Here Are 3 Must Do Bodyweight Exercises To Help Relieve Back Pain

Note Briefly: The content herein is for general education purposes, and does not dominate advice provided by your physician, and/or other relevant healthcare professional. As always, it is your responsibility to ensure you receive clearance by your doctor, before engaging in any form of physical activity/exercise regimen.

 

Back Pain is a common musculoskeletal issue/medical condition amongst persons belonging to multiple population segments:

  • Athletes (bodybuilders, powerlifters, basketballers, footballers, MMA, sprinters, etc) experience backpain.
  • Avid recreational exercisers experience backpain.
  • Persons who are obese (active & sedentary) experience backpain.
  • Pregnant mothers & postpartum mothers experience backpain.
  • Professional soldiers/Paramilitary personnel experience backpain.

The pain experienced can be dull or sharp. The length of time a person can experience backpain can be days or years. With the human vertebrae (back bones) possessing multiple bones, muscles, nerves, and other connective tissue; that serve to provide shock absorption of forces, movement along multiple planes of motion, stabilization, among other functions, understanding & treating this condition is very complex.

The National Institute of Neurological Disorders & Stroke is a great resource for a deeper understanding of the complexity of Back Pain. Get further insight by clicking here

 

Back Pain is a common musculoskeletal issue/medical condition amongst persons belonging to multiple population segments.

 

 

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Why Exercise Is Considered An Important Treatment Method For Back Pain

The very nature of exercise (structured regimen of physical activity geared towards a desired/targeted outcome), is to strengthen (bones, ligaments, cartilage, muscles), lengthen (muscles, connective tissue) & provide increased blood flow (through increased heart rate, vascular dilation/vascular constriction). Whether for short term (acute) or long term (chronic) beneficial value, exercise through it’s primary benefits highlighted, is a trusted treatment method for backpain. And this statement is further supported by the realities of:

  • Doctors (worldwide) who recommend physiotherapy/physical therapy/exercise in general for back pain.
  • Physiotherapists/Physical Therapists who work with Personal Trainers/Athletic Trainers among other healthcare professionals/allied healthcare professionals, towards the development of an exercise regimen geared towards back pain management, fitness, and performance in athletes & non-athletes alike.

 

Bodyweight Exercises or Exercises With External Weight-Which Is Most Ideal For Back Pain?

Bodyweight is most suitable. Why? because of the following:

  1. Bodyweight exercise present less compression on tissues that make up the back compared to same exercise(s) with an external weight.
  2. Bodyweight exercises can be executed for a longer duration (endurance based) relative to exercises with external weight. Particularly for those in rehab, this is a common exercise modality (high rep, low load).
  3. Similar to points 1 & 2 above, bodyweight exercises contribute to an enhanced rate of self-efficacy (capacity to do exercises on own & adopt for long term) in the person experiencing back pain.

 

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3 Must Do Bodyweight Exercises To Help Relieve Back Pain & Why

They are:

  • Kneel Bird Dog (Static).
  • Kneel Plank (on forearms).
  • Alternate Leg Raise (lay on back).
Kneel Bird Dog (static)

Kneel Bird Dog (stationary)

 

How To Execute Kneel Bird Dog

  1. In kneeling position, extend right arm in front of body (off ground), and left leg (behind body) off ground.
  2. Pull navel towards spine & hold. (target 20seconds). Rest 30 seconds.
  3. Repeat on other side.
  4. Do 3 sets on both sides.

 

Why Do The Kneel Bird Dog Exercise For Back Pain

This exercise is considered low impact & low intensity (relatively safe for a wide population base–seniors, auto accident survivors, postpartum mothers etc.) This exercise builds isometric strength in back muscles.

 

 

Kneel Plank (stationary)

Kneel Plank

 

How To Execute Kneel Plank

  1. In kneeling position, place both forearms on floor with weight of body evenly distributed between 4 limbs.
  2. Pull navel towards spine & hold. (target 20seconds). Rest 30 seconds.
  3. Do 3 sets.

 

Why Do Kneel Plank Exercise For Back Pain

The kneel plank exercise builds static strength in abdominal muscles. Strong abdominals, help support back muscles, and other tissues, in carrying out their functions of stability & shock absorption when the body is moving, or carrying additional weight.

Alternate Leg Raise (lay on back)

Alternate Leg Raise (lay on back)

 

How To Alternate Leg Raise (lay on back)

  1. In supine (back on floor) position, place both arms on ground beside hips. lift one leg over waist (keep knee straight, toes pointed towards head & head kept on floor)
  2. Pull navel towards spine.
  3. Repeat on other side.
  4. Do 3 sets of 10 on both sides. Do 3 sets. Rest 30 seconds between.

 

Why Do Alternate Leg Raise For Low Back Pain

This exercise build concentric, eccentric & isometric strength in muscles of back, abdominals, hips & legs, without stressing the back muscles through high load (weight), such as through the double leg raise exercise.

 

 

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