Warm Up For Back Pain

If you find that you are getting back pain when lifting then you may need to reevaluate your warm up. Hopping on the bike for a few minutes is going to get the heart rate up but it is not going to prepare your muscles and joints for lifting and isn’t going to decrease pain. The following exercises can be a good general starting point. These exercises can also be utilized toward the end of your workout for a more functional recovery. The best warm up is an easier version of the lifts you are about to do. 

1. Single leg balance - This trains your core to hold you up from a standing position. Working up to 10 seconds on each leg.

2. Suite case carries - Also a standing exercise to simulate carrying heavy objects. 60 seconds starting with light weight and working your way up.

3. Planks - Maintaining spinal alignment and resist sinking down. Working up to 30 seconds.

4. Birddogs - This will strengthen your core and low back with a contralateral pattern more similar to walking. Do 15 for each side.

Try these out to see if you get back to a pain-free lift. If these aren’t helping then book a professional appointment in Williamsburg at our awesome location near the Bedford L stop so we can figure out what is causing your pain and review your lifting program to make sure it is optimized for your body.