In-Home Training for Sore Backs.
In-Home Training for Sore Backs.
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Working out at home with a sore back? Here is a great solution for you!
We begin with bridges and side steps to warm up the glutes. This will activate the correct muscles and allow the low-back some relief during the session.
The upper body exercises here are back-friendly.
Squatting to a chair should only be done without pain; choose a taller chair to make the exercise easier.
The stretches at the end help to relieve low-back pain. Stretch at the end of the session for best results. Begin by holding EVERY stretch for at least a minute; that would be a minute on each side where necessary.
As always, listen to your body and choose weights that feel challenging, though remain in proper posture throughout.
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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