016: The BEST Exercises to Fix Your Lower Back Pain

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Wolffpack Fitness

Adrian Wolff

20 episodes

4 days ago

In this podcast, researcher and fitness coach, Adrian Wolff, discusses science-backed strategies to help everyday people live their best life by providing applicable knowledge in the areas of fitness, nutrition, stress management, and psychology. His thorough explanations of complex topics make the content easy for anyone to understand and start to implement into their own lifestyle immediately after listening. He also offers tips, action items, and challenges at the end of each episode to help people start to transform their routines and habits related to health and fitness.

Health & Fitness

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Health & Fitness

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016: The BEST Exercises to Fix Your Lower Back Pain

Wolffpack Fitness

22 minutes 19 seconds

4 months ago

016: The BEST Exercises to Fix Your Lower Back Pain

In this episode I discuss some important information about lower back pain that has been discovered through scientific research, and how it might apply to you. I also help you understand the differences between specific, and non-specific, lower back pain and which type you might be dealing with. Then, I get into a really informative study where researchers implemented an exercise and stretching intervention to see how it impacted their patients’ lower back pain. I finish up by explaining the strengthening and stretching protocol they used, and how you can use it for yourself whether or not you are struggling with lower back pain.

Resources

Low back pain exercise intervention article: https://pubmed.ncbi.nlm.nih.gov/32669487/

Core Strengthening Exercises

1) Abdominal Hollowing: https://youtu.be/VQG--xz0ElA?si=LKadF5U0P7039QiI

2) Side Bridge or Side Plank: https://youtu.be/Xn4OXqztDq0?si=fpZDtvGXBdYVb1Sa

3) Supine Extension Bridge or Glute Bridge: https://youtu.be/VHv0bEcNTp4?si=y73Ht68V1NpusdaK

4) Straight Leg Raise from Prone or Prone Leg Raise: https://youtu.be/O-m_M9-qlIY?si=uCcVwkJDXSJ5eh-F

5) Alternate Arm and Leg Raise from Quadruped or Bird Dog: https://youtu.be/Qm1qkBBX3I8?si=TpqCyIia-mphbC6v

6) Prone Bridge or Front Plank: https://youtu.be/W6lg3XgpBJc?si=zFaTTARJC5fOd3rg

Hip Strengthening Exercises

1) Side-lying Hip Abduction: https://youtu.be/g9FtnmsIYgI?si=WeyhrdJiXVwrDyOy

2) Prone Heel Squeeze: https://youtu.be/k3qop1VBizc?si=nK5MSduUVr3fSAGU

3) Quadruped Hip Extension: https://youtu.be/YVhNAsAxfCA?si=R2l3TBDQO6j02LFX

4) Standing Gluteal Squeeze or Pelvic Tilt: https://youtu.be/jjLy--g4DHc?si=J1GxGOWAV-WTfKA0

Hip Stretching Exercises

1) Hamstring Stretch: https://youtu.be/9l85ue-L8yM?si=I4D7THTbZG2QF_Wz

2) Iliopsoas Stretch: https://youtu.be/ffPQ7SNmkOw?si=HrOgKwelvWjl-Wnc

3) Piriformis Stretch: https://youtu.be/JL-U5J7txRs?si=-u1GW90_FCF-1Svn

4) Tensor Fascia Latae (TFL) Stretch: https://youtube.com/shorts/zW-pTTURNws?si=856UtDx6PGZbQfq5

Social Media Links:

Wolffpack Fitness website: www.wolffpackfitness.com

Wolffpack Fitness YouTube Channel: @Wolffpack Fitness

Wolffpack Fitness Podcast Instagram: @coach_awolff