Are you constantly battling back pain? Believe it or not, more than 80% of Americans are estimated to experience back pain at some point in their lifetime. Whether it's from long hours at your desk, lifting heavy objects, or simply the wear and tear of everyday life, taking care of your back is crucial for overall well-being, but unfortunately most people simply "live with it" and don't know how to get themselves out of the cycle of pain.
In this blog post, we'll demonstrate back exercises and movements that can help you build a stronger, more resilient back and keep those aches and pains at bay. Taking care of your back through exercise and appropriate movement is a proactive way to prevent and alleviate back pain. Remember to listen to your body, start slowly, and gradually increase the intensity and duration of your exercises. At Pillar Performance, we have three levels of exercise: Build Back Strength, Reach Beyond Recovery and Maximize Potential. By incorporating these techniques demonstrated to you in the three videos below, you can build a stronger, healthier back that supports you in all your daily activities. Engaging in regular movement and exercises, including simply walking with a target of 10,000+ steps daily, is a fantastic way to start building strength, flexibility, and endurance in the muscles that support your spine. Below are some effective exercises to incorporate into your daily routine.
Here's to a happier and healthier back!
**Disclaimer: The content shared here is for informational purposes only and should not be considered as medical advice. Perform exercises at your own risk and stop if you experience any discomfort or pain. If you are experiencing acute symptoms and new onset pain, reach out to a professional for more specific recommendations based on your symptoms**
BUILD BACK STRENGTH
These exercises are recommended if you are post-surgery, recovering from a back injury or suffering from more acute back pain and discomfort, for example at the end of a work-day sitting for hours on end.
REACH BEYOND RECOVERY
These exercises are recommended if you have moved past the initial phase of recovery and are more capable (and cleared by your MD) to begin a more comprehensive strengthening program. You will continue to build strength, avoid re-injury and begin to break the cycle of lingering back pain.
MAXIMIZE POTENTIAL
These exercises are recommended if you want to take your back to the maximum level of strength and flexibility, including return to sports, heavier resistance training, and a pain-free quality of life.