3 Exercises to Avoid Lower Back Pain

80% of the population complain/experience lower back pain. Most of the time lower back pain is caused by weak glutes and core. Weak muscles lead to overcompensating of other muscles, in this situation lower back muscles are getting overworked which increases the chance of injury. Here are 3 exercises to strengthen weak muscles that cause the majority of lower back pain.

1.

Glute Bridge Benefits

Weak glutes are the number one cause of lower back pain. Activating and strengthening the glutes will decrease lower back stress. Most common injuries are due to not activating the glutes when lifting heavy objects. We tend to do the majority of the lifting with our backs and avoid using our biggest muscles we have aka the glutes. 

  • 3 sets of 15 repetitions

2.

 Top Ten Benefits

Plank holds are the most often exercises that people overlook. They are so great when performing them correctly. In the image above you have to have a small round on the lower back which means you are activating core muscle or crunching them as if someone was about to punch you in your stomach. They exercise is great to target all core muscles for stability.

  • 3 sets of 30 second holds

3.

 Superman's Exercise Benefits

Superman's are by far a great easy to implement exercise to activate lower back muscles and glutes. Hyperextension is a great way to isolate the glutes and lower back. Holding this position for about 45 seconds for 4 sets is a perfect amount to getting yourself started. 

  • 3 sets of 30 second holds

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