Lower Back exercises to heal and protect

 

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Using B the Method toHeal Your Back

Begin your journey to a back that bends but doesn’t break with low-impact, Pilates-inspired lower back strengthening exercises.

My approach to alleviating back pain is a holistic strategy that not only addresses the symptoms but targets the root causes of back pain. By focusing on proper alignment and balanced muscle engagement, the workouts act as a proactive measure against potential strains and sprains. For those already experiencing back pain or recovering from injury, B The Method offers tailored exercises that support the body’s natural healing process.

Lia's Top Picks Lower Back Classes

Lia's Tips For Strengthening Your Lower Back

B The Method’s focus on core strengthening and full body connectivity is the key to building the foundation for a stronger lower back.

1

Take it step by step

Begin with simple exercises and gradually increase the difficulty level as your strength and flexibility improve. It's important to establish a strong foundation before moving on to more challenging movements.

2

Pay attention to your breathing

Proper breathing plays a vital role during lower back exercises. Take deep breaths to prepare yourself for each movement and exhale as you perform the exercise.

3

Don't forget to stretch and recover

Don’t underestimate the significance of flexibility and recovery in your lower back workout routine. Include stretches specifically designed for the lower back and hips to enhance flexibility.

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Frequently Asked Questions

  • Why Do So Many People Have Lower Back Pain?

    One of the most common issues that clients come to me with is lower back pain. I actually first started studying Pilates because of my own battle with back pain and Scoliosis. The source of back pain can come from anywhere, but in the B The Method community, I hear a lot of stories of lower back injury and strain from HIIT workouts, sports participation, running, and especially exercising with improper form. Back pain can also be psychological and originate from something as simple as a sneeze or bending over to tie your shoes. Whether it comes from muscle weakness or injury to the intervertebral discs and nerves, I’m here to help you mitigate and manage your lower back pain.

  • What's the best way to strengthen for Injury Prevention & Recovery

    We start with spinal motion at the segmental level with the transversus abdominis and multifidus muscles. This is why a strong core is essential. When our core is weak we usually have delayed activation of the transversus, causing an internal imbalance. This in turn causes fatigue and changes in the multifidus. In other words, once you’re aware of our back injury, the fear of the pain can make it even worse. This one example of the mind-body connection is why the low-impact, focused B The Method practice is a great tool to help finally resolve your lower-back woes.

  • Can exercising my lower back make my pain worse?

    Absolutely. It’s essential that you listen to what your body is telling you with regards to pain. Very rarely, if ever, do we want anyone to “work through” the pain. While targeted exercises might help alleviate some forms of back discomfort by strengthening the muscles and improving flexibility, doing the wrong exercises or performing them incorrectly might exacerbate the pain. If your back pain is severe and persistent, please go see a healthcare professional.

  • What precautions should I take when exercising with lower back pain?

    The number one precaution you should take is to always make sure your form is correct. This is another reason why exercising with a certified instructor is so important. Other protective measures range from making sure your exercise mat is thick enough to modifying moves that exacerbate pain.

  • How long does it take to see results from lower back exercises?

    Depending on what type of results you’re seeking, change can happen fairly quickly. You should notice improvements in flexibility and core awareness after just a few B The Method classes. Overall strength gains will depend on your dedication to consistency.

  • Are there any lifestyle changes that can support preventing or managing lower back pain?

    Adopting certain lifestyle changes can complement your exercise routine and help in preventing or managing lower back pain. A healthy diet, adequate hydration, and sufficient sleep can all contribute to better overall health and support the healing and strengthening processes. Managing stress through mindfulness practices, such as meditation, might also reduce tension in the back muscles. Additionally, maintaining a healthy weight and ensuring your daily activities include proper posture and ergonomics can significantly impact your back's health.

  • Why Do So Many People Have Lower Back Pain?

    One of the most common issues that clients come to me with is lower back pain. I actually first started studying Pilates because of my own battle with back pain and Scoliosis. The source of back pain can come from anywhere, but in the B The Method community, I hear a lot of stories of lower back injury and strain from HIIT workouts, sports participation, running, and especially exercising with improper form. Back pain can also be psychological and originate from something as simple as a sneeze or bending over to tie your shoes. Whether it comes from muscle weakness or injury to the intervertebral discs and nerves, I’m here to help you mitigate and manage your lower back pain.