Portland Personal Trainer: What to avoid in exercise with a tight lower back?

 

A majority of the population these days suffer from lower back pain.  For many of us, this is due to our jobs. Sitting for extended periods of time, minimal movement, and poor posture are the main culprits. Our Psoas muscle, which attaches to the vertebrae of the lower back and the head of the femur, is forced into a shortened state when seated for hours on end. This pushes our pelvis forward and creates stiffness.

So what should be avoided in exercise to prevent your tight back from getting tighter? For one, exercises should be performed standing if possible.  You spend all day sitting anyhow; compromising your low back, why complete seated exercises in your workout? Secondly, steer clear of any exercises that are going to force your spine to bend forward.  This includes deadlifts, many core exercises (crunches), etc. These exercises force your spine into a position they’re already in for most of the day, not to mention these movements place increased pressure on your low back. Lastly, when completing twisting exercises, do so with little to no weight and at a slow, controlled tempo. Slow twisting movements can actually stretch out and elongate the muscles of your low back, alleviating some of the tightness that is occurring.

More movement is crucial to a healthier you, especially if you are sedentary for the vast majority of your profession.  Set alarms to encourage a walk around the office every hour, a trip to the water cooler, or a chat with a coworker. Your low back will be happy you did. If you are currently working with a Portland personal trainer or fitness expert, always let them know how your back is doing or if there are other tight muscles you are concerned about. This will allow them to maybe modify the training session, or what types of stretches to incorporate throughout the workout.

By Portland Fitness Training

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