The number one injury and area of pain is the low back.

If this is you, I got you, boo.

(Oh look! I’m a poet!)

You are always asking for ways to avoid and/or overcome this pain.

So I am going to give you 3 exercises that will help strengthen the area, decrease your risk of low back injury, and alleviate some of your low back pain!

Check out the video above to see a demonstration of the exercises.

And as always, make sure you have clearance from your doctor before performing these exercises. Try these 3x a week, and don’t forget to stretch!

1. Reverse plank
From a seated position, extend your legs outwards and put your hands behind you. Lift your hips off the ground as you squeeze your glutes and roll your shoulders back. Hold this position for 15-60 seconds.

2. Mermaids
Laying in a prone position (on your belly), squeeze your glutes. Then lift just your legs off the floor, put your feet apart, pull them back together, and then drop them down on the floor. Repeat.

3. Back extensions.
While laying in a prone position (on your belly), begin by squeezing your glutes. Then gently lift your chest and shoulders off the floor, and then control your way back down. For the least amount of intensity, keep your arms by your side. To increase the intensity, put your hands under your chin. And for a maximum level of intensity, extend your arms out and keep them close to your ears.

If you found this to be helpful, we would love it if you would share it with your friends.

Now get out there, and keep going for your goals one step at a time. Invest in yourself!

Hoo-Aah!
The BCC Team