Low Back Pain Prevention: Beginner Workout 1 of 3

Trainer : Padula, Lauren

Introduction
Untitled

Low back pain is one of the most common injuries or ailments in both the workplace and the athletic world. The majority of low back pain will resolve on its own, but leaves the client or patient with approximately an 80% risk of re-injury.

Prevention is key when dealing with low back pain. The spine is a complex combination of bones, connective tissue, muscles, nerves, and blood vessels. Without proper strength, stability, and controlled mobility the spine is easily placed at risk for injury.

The term "core strength" is used frequently when referring to injury prevention or rehab for the low back. "Core" should refer to not just the abdominals, but also the musculature of the hip, shoulders, buttocks, and low back. One must also be careful in using the term "strength". "Strength" means the muscles ability to create movement and power. Along with strength, clients and patients also require stability (which is the ability of muscles to hold bones and joints in one position over an extended period of time) and controlled mobility (the ability of muscles to create, allow, control, and stop movements of bones and joints).

The Prevention of Lower Back Pain series will focus on developing strength, developing stability, and developing controlled mobility. The first set of programs (titled Beginner) are designed for beginning clients as well as clients with previous history of low back pain. The second set of programs (titled Advanced) are designed for higher level clients and athletes who do not have a history of low back pain.

Program 1 of 3 focuses on strengthening activities, 2 of 3 focuses on building stability, and 3 of 3 focuses on creating controlled mobility and functional movement patterns.

In program 1 of 3, perform the exercises as a circuit, completing one set of each exercise and then moving to the next. Repeat 3-4 times.

Warm Up
5-10 minutes of low to moderate intensity cardio.

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Body RowExercise3-412-15    
Lat Pulldown - Standing (Free Motion)Exercise3-412-15    
Double Arm Swing - KettlebellExercise3-412-15    
Hip Extension Prone on BOSUExercise3-415-20    
Glute Bridge with ResistanceExercise3-415-20    
Kettlebell TipExercise3-412-15 each leg    
Leg Press – Supine Elevated on Stability BallExercise3-415-20    

Cool Down
5-10 minutes of low to moderate intensity cardio.

Program Exercises

BODY ROW

Reps: 12-15 | Sets: 3-4 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Stand facing the machine.
  • Set the bar at shoulder height.
  • Set the pins on the bottom weights of the stack.
  • Place your hands on the bar at shoulder-width distance.
Movement :
  • Step feet in towards bar.
  • With a firm grip, lower body back at an angle towards floor.
  • Keeping legs straight (but not locking knees), pull chest back in to bar.


LAT PULLDOWN - STANDING (FREE MOTION)

Reps: 12-15 | Sets: 3-4 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Adjust cable arms as shown.
  • Facing Cable Cross, stand in squat position, knees bent, maintaining good posture with arms outstretched.  Grasp Handles.
Movement :
  • Brace Spine by drawing your lower abdomen in.
  • Maintaining proper posture, start movement by pulling elbows into side of body as shown.
  • Check alignment and positioning and repeat press.
  • It is important to finish movement with elbows into side not in back.
  • Squat deeper or adjust back from Cable Cross if weight stack touches at end range of motion.
  • Variations:  Try various grip positions, Single arm alternating.


DOUBLE ARM SWING - KETTLEBELL

Reps: 12-15 | Sets: 3-4 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Begin from a lowered squat position with both hands on the Kettlebell (KB) in between the legs.
  • Pull the KB back toward the thighs by rocking the bodyweight into the heels and brace wrists against inner thighs.
Movement :
  • Powerfully extend lower body to accelerate the bottom of the KB up and away.
  • As it ascends, counterbalance the forward pull of the KB by shifting the bodyweight back.
  • As it descends along the same pathway, absorb the KB with the entire body.


HIP EXTENSION PRONE ON BOSU

Reps: 15-20 | Sets: 3-4 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Lie prone with the hips and abdomen centred on the Bosu ball.
  • Rest the elbows on the floor in front and extend the legs and rest the toes on the floor, as shown.
Movement :
  • Slowly extend the hips, lifting both legs until they are parallel to the floor or slightly higher.
  • Pause at the top of the movement.
  • Then lower back to the starting position.
  • Perform 8-20 repetitions to fatigue.


GLUTE BRIDGE WITH RESISTANCE

Reps: 15-20 | Sets: 3-4 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :

Maintain neutral spine. Keep knees in line with hips.

Movement :
  • Push hips upward and flex glutes.
  • Set Plate for 30 seconds at 35 Hz - Low

KETTLEBELL TIP

Reps: 12-15 each leg | Sets: 3-4 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Balancing on one leg with other leg bent behind, hold Kettlebell (KB) close to trunk.
Movement :
  • Pivoting from the standing hip, incline or “tip” the trunk towards the floor while keeping the KB close.
  • Return to the upright start position.


LEG PRESS – SUPINE ELEVATED ON STABILITY BALL

Reps: 15-20 | Sets: 3-4 | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Lie supine on stability ball as pictured with hips and knees flexed.
Movement :
  • Keep feet flat, yet drive through the heels and focus on contracting the glutes until the legs straighten as pictured, repeat.


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