How to Reduce Back Pain when Exercising

How to Reduce Back Pain when Exercising

Hey, Happy Mothers’ Day!

Remember to call, text, or Skype your mom today!

It was a great three days in San Diego for the Fitness Mastermind Meetings.

Rick Kaselj Speaking San Diego

For the most part, the weather was poor in San Diego, so it was okay being inside.

After working out on Thursday, my back was feeling a little stiff. Not sure if it was from the workout or from sitting too much.

I did the exercises below and my back felt much better.

So if your back gets stiff while working out, give the exercises below ago…..

CLICK HERE to watch the YouTube video.

There are two things that I focus on:

Unlocking the hips and decompressing the spine.

There are easy exercises that you can do between your sets in order to unlock your hips and decompress your spine. The easiest way to unlock those hips is to do a Progressive Body Weight Squat.

Progressive Bodyweight Squat

When the hips are tight, your hip flexors pull your pelvis forward. This creates a larger arch in your lower back and takes your spine out of alignment. This increases your risk of back pain, back injury, and back re-injury. Compression in the spine also creates back pain and tension. Our spines are not designed to be under the kind of pressure that we put them under when we sit for hours on end. During your next workout, if you notice back pain or tension, try incorporating these exercises between sets to unlock your hip flexors, decompress your spine and decrease your back pain.

Go through a bodyweight squat, starting at one depth and then going a little bit deeper, and then going even a little bit deeper. Have your arms out front to counterbalance. Really focus on keeping your curve in the spine the same throughout the movement. Work on bringing the hips as far down as you can to really loosen up those hips.

Progressive Bodyweight Squat

Stand with your feet slightly more than hip-width apart and work on bringing those hips down as far as you can before your pelvis ends up tucking. Go through 10-20 repetitions in order to unlock those hips. Make sure you are not experiencing any pain in your knees as you squat.

We also need to look at decompressing the spine. Throughout the day, from sitting, driving, and office work, pressure increases in that spine. Sitting places 40% more pressure on the lower back than standing. This pressure increases during exercise, especially if you work with weights.

I call this exercise Raising The Roof. With your palms up, reach up and back. Really think about pulling your spine up, creating space between the vertebrae.

Raising the Roof

Go as far as you can. The key thing to remember is that we are trying to get movement in the mid-back and low back. Try to be progressive in nature, reaching and arching back a little bit further each repetition.

Just do the range of motion that you are able to do. Go to where you feel light resistance, hold for a second or two, return back.

Those are two easy quick things that you can do in order to ease back pain when you are exercising. Unlock those hips and then decompress the spine.

Make sure to swing by There is a good chance that I have a video, an interview, or a blog post on your injury or pain. Enter your injury or pain into the search bar on the top right of the screen. There is a good chance that I have something for you that will help you.

Second, if you are watching this on YouTube, head up above and hit “Subscribe”. Every couple of days you will receive a video like this, a guest video from one of my friends in the fitness world, or you will get an interview that I have done with one of my friends in the fitness world.

Third, head down below and hit “Like” and leave me a comment or question.

Take care!

If you are looking for a program to help you overcome your back pain, then click here to check out Low Back Pain Solved.

Low Back Pain Solved