Lower back

The lower back is one of the most important areas of the body because it is the intersection between the upper body (head, neck, arms) and the lower body (pelvis, legs). Chronic low back pain is the number one cause of disability in the workplace, but the good news is that you can keep your back healthy by practicing simple mobility and strengthening exercises regularly.

Muscles prone to tightness:

  1. Paraspinals (erector spinae)

  2. Quadratus lumborum

Muscles prone to weakness:

  1. Rectus abdominis (upper abs)

  2. Transverse abdominis (lower abs)

suggested exercises

Lower Back Movements 101

Child’s Pose
60s

Trunk Flexion (Isometric)
3x5-30s

Quadratus Lumborum Stretch (while Seated)
2x30s each side

90-90 Holds
3x10-60s

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