Sussex Performance Centre

How To Reduce Lower Back Pain In Less Than 5 Minutes

One thing that became a consistent question to the SPC team during the coronavirus pandemic is issues with lower back pain.

People are either being more active in awkward positions (like gardening), or they’re being more sedentary than usual.

Either way, our lower backs are suffering.

At some point in your life, you will most likely suffer from lower back pain. Globally, almost 1 in 10 (9.4%) people have had lower back pain, with slightly more men (10.1%) suffering the condition than women (8.7%). Both prevalence and burden increased with age.

We see the same sort of numbers at SPC. Our members who have sedentary lifestyles and spend most of their day sat down at a desk often suffer with pain in their lower backs.

Most importantly, you should aim to strengthen your lower back using the basic fundamental exercises, such as deadlifts, back extensions, reverse hypers and row variations. Alongside these exercises, you should also look to keep you lower back as mobile as possible to improve how you move on a daily basis.

With that in mind, Head Coach Nathan Da Costa shows you a simple drill that will aim to improve you lower back symptoms, especially after long hours spent awkwardly in the garden or sat behind a desk all day. The best thing about this drill is that it takes less than 5 minutes to perform. We recommend all our clients use this exercise daily, sometimes even up to three times per day.

We use this drill in our personal and group training sessions. Give it a try and let us know how you get on!

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