WED: 3 Things to Stop Doing Right Now If You Have Consistent Low Back Soreness
Coming from someone who dealt with low back issues the better part of four years, you can either take this information and listen to it or ignore it at your own peril if you feel yourself constantly sore and irritated in your low back.
Low back spasms and soreness do not mean you are resigned to a life of back pain. In fact, it’s largely fixable provided you stay away what aggravates and stop doing the following.
1. Making It The Prime Mover
Your lower back is not a prime mover, meaning, there is no movement that we perform in our setting where we want the lumbar muscles to do the majority of the work. The three main culprits of this are the deadlift, back squat, and kettlebell swing, and all three are born from too much weight in your hands combined with technique that needs work.
Yes, your low back gets work in those movements, but by no means should you feel it there above any other muscle group. Going too heavy on the deadlift too early is the easiest way you can set your lower back muscles up for imbalance. Take your time and DEVELOP.
2. Pushing Through Pain
Working through pain and discomfort are not cool. If you feel your low back tightening up mid workout, a quick foam roll isn’t going to do shit. This is your body telling you that you are asking the low back to do much, likely because of less than ideal technique and too much weight.
Stop your workout, and call it a day. The better ideas is to…
3. Not Doing Anything at Home
Make sure you are addressing your weakness and imbalances at home. Movements like hollow holds, hollow planks, and side planks are all excellent for strengthening your obliques and anterior core, for a more balanced upper body that doesn’t rely on the low back so much.
First. For Strength.
3 Hang Clean and Jerk
12/s Banded Pallof Press
Complete 1 set every 4′ for 20′
Then. For Conditioning.
5/s KB Clean and Jerks
8 RDL Power Jumps
8 DB Pull Through
100m Row Sprint