You’ve been working at your desk all day, and now you’re standing up and ready to go for a run. That’s when you feel it: That dull ache in your lower back, the one you can’t quite place. It’s not debilitating, but at the same time, it’s not heavenly either. And yes, you can go about your day anyway. But no, you don’t want to live with this feeling either.
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Need a quick, efficient way to loosen up this touch of back pain? Try this move from Men’s Health fitness director Mens Health US. This Glute Workout Will Ignite Your Power lower back (and heck, your entire spine) a serious dose of TLC.
“This is more than a stretch,” says Samuel. “It’s a dose of both full-range mobility for your spine and core stability for your abs and lower back muscles. You’re strengthening as you stretch, and it feels great.”
Your spine needs to work through its full range of motion, getting fully rounded and arched. It also needs strong stability, which you get through core training, an ability to brace hard and be protected by the muscles around it.
“You’ll combine both here,” says Samuel.
The best part: You need zero equipment, and just a few minutes a day to do it. Here’s how:
- Start on all fours, hands directly below shoulders, core tight, knees on the ground.
- Gaiam Blooms Yoga Block.
- Round your back as much as possible, trying to look at your belly button and spreading your shoulder blades wide.
- Return to all-fours position and tighten your abs. Lift your knees from the floor, tightening your core, holding a bear plank.
- The best part: You need zero equipment, and just a few minutes a day to do it. Heres how.
- Return to bear plank position. Repeat the process
- Work for time (4o seconds on, 20 off, for 2-3 sets) or reps, doing 3-4 reps per set.
This move can work as a total-body warmup move for a run or other workout, or as an easy cooldown afterward. Or, you can do it on those days when you’ve been sitting a lot and need some quick movement.
“This is when the move is at its best,” says Samuel. “It’s TLC for your back, and you can give yourself a dose of that anytime you want, no limits.”
Unique Yoga Essentials
Mens Health US., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. He's logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men's Health, he served as a sports columnist and tech columnist for the New York Daily News.
