This is a special video for Travis Stoetzel and everyone at TrainAggressive.com.
Travis asked me;
What can someone do if they have injured their back and they still want to keep training hard?
I am going to go through an exercise that I really like that helps ease the back. I will also include a couple of tweaks that you can do in your training program that will put less stress on your back.
CLICK HERE to watch the YouTube video.
#1 – Vertical Hanging
This is a stretch or exercise that you can do to help ease the pain in your back. Place your arms about shoulder-width apart. Use a chin-up bar or a squat rack, drop your hips and try to build traction. Pull in that low back in order to decompress and loosen up your spine. Hang in there for about 15 seconds.
If it feels better, you can do 3 to 5 repetitions of this exercise. If it doesn’t feel great, make sure that you are doing the technique right or you can cut it out.
The first tip that I would recommend is to start off with this exercise to loosen up that lower back area, especially if you do a lot of computer work, desk work, or sitting work.
The second tip is to look at the different exercises that you are doing and focus on exercises that have more of a vertical trunk. When it comes to back pain and irritation, the back can handle more of an upright position, as opposed to a forward position or even a trunk forward position.
#2 – Front Squat
The Back Squat puts the trunk more forward, which puts more strain on the back. I had Orsy go through a back squat so you can see that her trunk is a lot more forward, putting more stress on her back. If your back is injured or sensitive, it’s going to irritate things.
Now, let’s go through a front squat, which is more of a vertical trunk position that puts less strain on her back. I would recommend switching over and giving the vertical stuff a go just like a front squat.
The front squat uses a vertical upright position. Another thing you can do is limit your positions. You might not go as deep, but you can do this halfway and back up and build your range that you are able to do. You might not be able to do the full range, but you can cut the range in half.
#3 – Bodyweight Exercises
The third thing you can do is analyze the bodyweight exercises that you can do. Things that work well and are easy on the back are Gymnastic Ring Work, Pull-Ups, and Chin Ups. Those are good exercises for the back and keep the back in a good position.
Give those three things a go. The vertical hanging from the back, switching from a back squat to a front squat, and doing more vertical exercises, and limiting the range that you are doing for a little while. And then, look at the exercises for the gymnastics range or pull-ups and chin-ups.
If you are suffering from any kind of back discomfort, then click here to check out the Low Back Pain Solved program.