This is the 2nd part of a 3-part series on low back health. Part 1 of this series highlighted 5 Easy Stretches for Low-Back Pain. Part 3 will focus on Lifestyle Changes for Low-Back Pain.
If you’re interested in learning more about WHY I’m so passionate about sharing all of this, read the beginning of Part 1 in this series.
The list below is a series of rehab exercises that I learned from Physical Therapy, my chiropractor, and my osteopath. I’ve paid a lot of money to learn these and some of the tips on how to do them right, which I share with you below.
Do them at least on the days you lift.
1. Rubber Band Hip Abduction
The rubber band hip abduction exercise has become my go-to for both back health and sports performance. I’ve found that not only does it stabilize my low back and sacrum, but it also helps with glute activation – something I’ve been fighting for 18 months while rehabbing my injuries. This is to teach your core how to engage and properly help hold the lumbar spine in a safe position.
10 reps, 1-second hold x 2 sets
2. Rubberband Hip Bridge
The rubber band hip bridge is the follow-on exercise to the simple abduction. I do this every time I warm up for squats and deadlifts to ensure that I am getting better glute engagement.
10 reps, 1-second hold x 2 sets
3.Rubber Band Hip Adduction
I find this is an exercise that helps reset my hips into the right position if they are feeling out of whack. I try to do it before lifts but I also do it at night after a heavy squat or deadlift.
10 reps, 10-second hold x 2 sets