COACH CARL
STRONG - MOTIVATED - FITNESS SMFitness LLC
DON'T BE A PAIN IN THE BACK!
Let’s Work Together
TIME TO GET BACK ON YOUR FEET
Fact is back pain is the leading cause of disability.
You or someone you love has experienced lower back pain at some point. Leading to becoming more inactive, or a belief that you need to step exercising to heal.
Most people feel low back pain while sitting for prolong periods, or standing in place for a long time while at work.
Back pain does not care if you are young, middle aged or elderly. The biggest problem is that people are not moving as much as they should be
LIFESTYLE AND HABITS...
However a proactive and intelligent exercise program can help to alleviate the symptoms.
Sitting too much results in tight hip flexors and anterior pelvic tilt.
Shortening the hamstring pulls the lower back. (That’s why you feel pain in your lower back).
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What are your lifestyle habits: How many hours at work sitting, what is your activity level?
THE BASICS OF LIFE
Sometimes we need to just get back to the basics of life, and just go for a hike! That’s right, just get out and go for a walk.
Our body is functionally made to move and to do so is so very important to our daily life, alleviating pain and daily performances.
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Walking is low impact and you can start right now!
Start with short distance. Walk past you next door neighbor’s house and try to increase your distance daily/weekly, just get out and start to walk.
Work your way up to 30 minutes a day, 5 day’s a week for an effective cardiovascular foundation.
LOAD THE BACK ...
For a Better Tomorrow
Now that you have that down, just like with any mobility/flexibility you need to add load to it. You need to strengthen the movement pattern and protect the lower back.
Along with a good warm-up program, mobility, and dynamic movements. Some strengthening movements that will help reduce lower back pain are
Kettlebell goblet squats with 5 breaths
Front racked barbell squats
Barbell back squats to a box
Trap bar squats
Loaded Farmers Carry
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As I mentioned above walking is one of the best ways to help prevent/relieve lower back pain, but we need to load the movement so that our body knows that it can do the work.
One of my favorite movements that I have all my clients do is that Loaded Farmers Carry.
Working strength and stability. There are many variations to strengthen the core, hips, and spinal musculature to aid in daily functional movements.
Working with active men and women who want to move without pain, are ready to change and improve their health through fitness and nutrition.
Stay Strong, Stay Motivated, Stay Fit
Coach Carl