One of the worst things in the world is to get injured while implementing your work out plan, whether in the gym or at home. One of the main benefits of a sound work out plan is to reduce the risk and severity of injuries, so to get injured during that process is counterproductive and demoralizing.
We were visited recently by WTSP Channel 10 in Tampa Bay, who wanted us to help there viewers avoid injuring their backs, whether performing their work out plan in the gym or at home.
Check out this video, or read below, to learn how to keep your back healthy and strong when working out:
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A work out plan that won’t hurt your back
The key to work out plans that don’t hurt your back is to find your “house for a mouse”.
What we are talking about is how to position your spine in a neutral position, and hold it there by contracting your abdominal muscles, to protect your back during your workout.
Here’s how you can build your very own “house for a mouse”.
- Carefully get down on a floor mat by going down to your knees first, then to all fours, then to your belly, then rolling over on to your back. Bend your knees and place your feet flat on the mat.
- Arch your lower back away from the mat, then flatten your lower back into the mat, then find a comfortable spot right in the middle of those two extremes. This is your personal neutral spine position.
- When in your neutral spine position, there should be a tiny space between your lower back and the mat. This tiny space is your “house for a mouse”, and your goal is to maintain this exact back position while you are working out.
- To maintain this position, “bear down” and contract your abdominal muscles all around your waist area to create a corset effect that will keep your spine in neutral position, preserving your “house for a mouse”.
- To strengthen your abdominal muscles in this position, you can perform the dying bug exercise (as shown in the video at the 1:59 mark).
- You’ll also want to find your “house for a mouse” to maintain the neutral spine position on other exercises in your strength training routine ( as Cara does in the video on the shoulder press at the 2:25 mark).
- And if you are working out at home, you can strengthen your lower back muscles by performing the “Superwoman/Superman” exercise (as shown in the video at the 2:55 mark).
So there you have it – now you can build your very own “house for a mouse” and protect your lower back while working out. To learn more about protecting your back and preventing low back pain, check out this article .
If you live in Pinellas County Florida and need help with setting up a work out plan that’s safe for your back and time-efficient, come visit us for a FREE fitness consultation and workout experience. To schedule yours, click here.
Rock Solid Fitness is a private personal training studio in Dunedin Florida. We offer safe, personalized strength training programs for busy people. Feel better and get stronger now with 30-minute workouts only twice a week.