11 Exercises That Will Help You Eliminate Low Back Pain for Good

11 Exercises That Will Help You Eliminate Low Back Pain for Good

Going through daily life with back pain is a serious downer. When a heavy squat snatch triggered something in my lower back during the CrossFit Open earlier this year, I didn’t know the half of what I was in for. Nearly four months, an X-ray, and an MRI later, I’ve completely adjusted my fitness routine to avoid angering what turned out to be arthritis in my lumbar spine. As a certified personal trainer and indoor cycling instructor, being on the injured list is a struggle. But what I’ve learned about back pain (aside from patience, patience, patience) has made me better and, ultimately, stronger.

The biggest lesson of the past year: Back pain doesn't typically originate in the back. My tight hips and weak core caused my back to take on too much and overcompensate. Since my diagnosis, I’ve worked hard with a physical therapist to alleviate the pressure on my lower back by strengthening the surrounding muscle groups that support the spine, including the core, hips, and glutes.

Does my story sound familiar? Welcome to the back-issue club. To help us all, I put together this list of 11 key core, back, and hip exercises that will keep your back—and the muscles that support it—strong and healthy.

How to use this list: You will need a stability ball and a mini resistance band for these exercises. Perform each move for 30 seconds. For one-sided exercises, complete 30 seconds on one side before switching to the other. To create your own workout, choose 5 to 7 of your favorite exercises, rest for 10 seconds between each, and complete 3 to 5 sets. Or scroll to the bottom of this article to try our essential back-strengthening workout.

As always, if you're experiencing pain, consult a physician before starting any exercise program. If all clear, these moves are great for injury prevention and overall strength.

Emily Abbate is a writer, certified personal trainer, run coach, and indoor cycling instructor at Swerve Fitness in New York City. Follow her on Instagram and Twitter.

Original article and pictures take greatist.com site