Posted on November 20, 2018 by Ieuan Cranswick

Do you suffer from nagging back pain and can’t seem to curb the discomfort? This beat your back pain workout will give you the armour to bulletproof your spine. This is a quick and easy set of exercises for your to work through that will help strengthen your core and keep that nagging pain at bay for good.

Back Pain Workout

Spinal Anatomy

The spine is made up of many bones, small ligaments, discs, and muscles. It is extremely difficult to isolate a specific tissue and blame it for your back pain. What we can do, however, is strengthen the whole spinal complex and make sure we are safe a free from future aggrevation. Some of the key muscles that support our spine are;

  • rectus abdominus,
  • internal and external obliques,
  • transverse abominus,
  • erector spinae,
  • quadratus lumborum,
  • gluteals.

If we are to take the pressure off the inert structures (e.g., ligaments, bones, discs etc.) we need to activate our spinal musculature and make it fatigue resistant. So the following exercises will help you achieve this.

Bulletproof Back Workout

A1) Glute Bridges 3 x 20

A2) Deadbugs 3 x 20

B1) Side Plank Hip Lifts 3 x 15

B2) Bird-Dogs 3 x 20

C1) Dorsal Raises 3 x 15

C2) Pallof Press 3 x 15

If you can regularly work yourself through this session with control, maintaining a level, flat, spine then you will be on your way to a strong, fatigue resistant, pain free back. Always seek medical advice before engaging in an exercise plan should you have severe back pain.

In addition, here’s a great blog about some yoga moves which may also help prevent back pain!