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Lower Back
Anyone who has ever worked a job that has required heavy lifting has probably
had some sort of lower back discomfort. Luckily years of post-industrial research
has yielded a regime of lower back exercise to help alleviate this pain. Here
are some examples of better ones. They are all low impact but should be done
with care. You don’t want to put yourself in more pain than you have to.
Cable seated Row
We have all seen this machine at the gym. One might assume that because of
the rapid motion it is primarily for cardio. This is not true. It can be great
for strengthening your lower back. Here’s how it works
- Sit on the platform with your knees bent and grasp cable attachment with
your hands. Position your knees and slightly bend them. Do not straighten
your legs. This is very bad for your joints.
- Pull the cable attachment to your waist while straightening lower back.
Try to have a good a posture as possible while you do this. If you try to
‘will’ the motion you might hurt your back or even other muscles. Pull your
shoulders back and push your chest forward during. Return to this position
until arms are extended and your shoulders are stretched forward, and lower
back is flexed forward.
- Keep on doing this until you feel tension in your back. Do not over do it.
Also try to inhale and exhale at the end and beginning of each motion.
Also, try to begin with some light weight then gradually add more and more
weight to allow lower your back adequate time to adjust. Never bounce or bump
your way through this exercise. You must allow for the full range of motion
to really get benefit from the lower back exercise.
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