Gym Workout for Sore Backs.
Gym Workout for Sore Backs.
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Here is a gym workout for a sore back.
We begin with rollouts and Pallof presses to activate the core. This will turn on the correct muscles and allow the low-back some relief during the session. We want spine safety first and foremost.
The upper body exercises here are back-friendly and supported
The leg press and leg extensions should give no grief to the lower back, but listen to your body and only descend as low as possible. Keep the lower back in a neutral position.
As always, listen to your body and choose weights that feel challenging, though remain in proper posture throughout.
Check out some stretches that help the lower back in my At-Home workout for a sore back HERE
Perform the "A" exercises back to back, until four sets are completed, then continue to B, C, and D.
The weights lifted should make the final repetition seem near-impossible, whether that is eight reps or twelve.
Write down your repetitions, weights, and rest periods for future reference; you'll need them!
Week 1: Find appropriate weights to challenge yourself, and achieve perfect form.
Week 2: Add 2-5 repetitions per set.
Week 3: Repeat the previous week and clean up your form.
Week 4: Add weight and attempt to maintain your repetitions per set... with a heavier load.
(For the body weight exercises listed, simply add another 2-5 repetitions per set.)
Week 5: Repeat the previous week and clean up your form.
Week 6 and beyond: Repeat the program, get back to sets of 8 repetitions, but now with a heavier starting weight.
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