Workout Wednesday: Lower-back injury prevention

Here are three exercises to get your core strong and your low back safe while still getting a great workout in. 9NEWS at 8 a.m. 10/14/15.

KUSA - If you've experienced low back pain in the past, you know it's worth doing the extra work to avoid it coming back.

Here are three exercises to get your core strong and your low back safe while still getting a great workout in.

1) Friend dragging

Have a friend stay close behind you, with a band or sheet wrapped around their waist, have them slowly walk forward while you create opposite pressure so they have to work to create force. This is an excellent exercise that replicates a popular version of this called sled dragging. Whichever version you choose, maintain good posture and drive with the legs to give the low back a strong foundation upon which it can create force and power.

2) Good Mornings

Holding a light bar across your back, lean forward keeping your back straight. All of us live in a world where we are hunched over a desk. This exercise can undo it. Be sure to keep your weight in your heels and stand tall as you return to standing.

3) horizontal band work

Keeping your body tall, stand in a half lunge athletic staggered stance and press to the sky, then to the front, then as you tilt over, keeping the band tight as pulling you to the left for 10 reps in each position, feeling the core activate differently with each position. For extra challenges, jump lunge or shuffle left or right while keeping the band or cable tight.

Jamie Atlas is also the owner of Bonza Bodies Fitness Studios (www.bonzabodies.com). Call (1-866-609-5004) or email info@bonzabodies.com with questions on this segment or anything fitness and health related.

(© 2015 KUSA)


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