Lower Back Pain Workout Plan

Without any doubt, all of us have been in that “ouch” situation at least once. The pain keeps shooting harder and harder and you think as if you can never recover from that. But little do we know about the pain that it has very natural cause and pretty simple prevention and cure as well. We will be talking about some simple lower back pain workout plan, some morning stretches, sleeping techniques and many more that will help you get rid of that pain.

How does Lower Back Pain Occur?

Your lower back is pretty vulnerable area for pain and discomfort. We use our lower back, due to poor posture” for almost everything. We bend with lower back, creating camel like hump. While bending motion is primary function of hip muscles and not lower back, it is obvious to cause excessive strain. Some of the causes of lower back pain are as follows:

  • Strain

    Strain is one of the major cause. As there are fewer muscle groups and majorly ligaments and tissues, it is highly vulnerable area for injury. The strain can be due to injury, muscle tension, lifting too heavy, etc.

  • Slip disc

    The vertebra in our spinal cord is cushioned by small discs between them. If the disc slips from its place, or it ruptures, or it bulges, there is high pressure exerted upon the nerves. This creates a very severe back pain and the pinched nerves can create pain in other parts of the body as well.

    Lower Back Pain Workout Plan

  • Poor posture and movement

    Maintaining posture is very important when is comes to keep back healthy. Throughout the day due to sedentary nature of the job, we are compelled to sit in same position. The posture slowly degrades and we create unwanted pressure on the spine.

  • Improper form and Ego lifting

    If you are a professional lifter, you know the most important and delicate part in your body is your lower back. You first need to strengthen them and make them able to lift heavy even before lifting. But some ego lifters out there just go with a straight back and return with bulged back. Form is very important to get rid of injury.

Morning Stretches for Lower Back

There are few stretches you can do just after you wake up to strengthen your back. As you have been sleeping for 6-7 hours and lying sometimes on the same position, your back is jammed is some sense. Stretching them first thing in the morning will save you from the sudden strain.

  • Knee to Chest

    It is simple stretch to free your lower back. Lying on your back, fold your knees and bring them to your chest. Hold the stretch for 10-15 sec and you will feel your lower back stretching. It is good practice for morning stretch.

    Lower Back Pain Workout Plan

  • Lie on your stomach

    If you have slept your whole night facing the ceiling, it is best to give it a relief by turning to the opposite side. Just lie on your stomach and release tension from the back.

  • Back extension

    Back extension is very good exercise to strengthen the lower back. Just lying on your stomach, extend your back till you feel the stretch and hold the stretch for 20-25 second.

    Lower Back Pain Workout Plan

  • Cat pose

    Cat pose is awesome way to start your day. Warming your spine and back from top to bottom, it will give you relief from any sudden moment that might shock your back. Just perform the movement as in picture.

Lower Back Pain Workout Plan

Workout Plan for Lower Back Pain

The worst thing and the last thing you can do to cure your lower back pain is not exercise and wishing for the pain to go away. It doesn’t work that way. You need to be moving your body in order for your body to fix the pain. Exercise is very important and you need to be doing some even in pain to fix it. Some of the lower back pain workout plan that you can perform are as follows:

Also Read: Back Workout Routine

  • Hamstring Stretch

    Sometimes your hamstrings are tight and create tension on lower back. Stretching the hamstring will release tension from the lower back and hamstring to relief the pain. Lying flat on the surface, lift your one leg without bending your knees. Now pull your leg with the help of towel or band and keep pulling till you feel the tension. Do similar for the next leg. Hold the stretch for 10 sec for 3 sets.

    Lower Back Pain Workout Plan

  • Knee Roll

    Lie on your back with your knees bent. Now, keeping your back flat on the ground bend your knees to a side trying to touch the ground. Don’t extend it on the first go, but try to increase the range rep after rep. Do it for 10 reps each side for 3 sets.

    Lower Back Pain Workout Plan

  • Glute-Ham Bridge

    Just to take the tension off from the lower back, strengthen your glutes and hamstring muscles. Lower back is not meant to function the way we want them to. Lying on the flat surface with your knees bent and palms flat facing the ground, this is your starting position. Now lift your hip off the ground squeezing your butt cheeks. This will strengthen your glutes and hamstring muscles. Do 3 sets of 12 slow controlled reps.

  • Bird-Dog

    Start with yourself on your hands and knees. Take this as the dog position. Now, lift one of your hand straight forward with your opposite leg stretched straight. Hold the position for 5-10 seconds. Perform similar move on the opposite side. This move strengthens your stabilizer muscles and helps create stability in your lower back and core muscles. Perform for 8-10 reps each side for 3 sets.

Lower Back Pain Workout Plan

Prevention and Precaution for Lower back Pain

The best thing you can do to prevent the lower back pain is to correct your form. By correcting the form, I don’t only mean for back exercises. You pelvis area is the joining part of your lower and upper body. Your strength travels from bottom up through your spine. Fixing your form in what ever you do, may it be biceps curl, will help you avoid a huge risk of back pain. Some of the prevention and precaution you can take are as follows:

  • Put on weightlifting belts for heavier sets. It will not only strengthen your core, but also protect your lower back.
  • Ditch ego lifting. You cannot really lift more than your body allows. So, strengthen your way up.
  • Be on point with your nutrition. Recovery period is really a very crucial time after workout.
  • Do Stretches pre and post workout. Do some stretching work pre workout as warm up and static stretching post workout.
  • Fix your posture and remind your self not to stay in same position more than an hour.

Conclusion for Lower Back Pain Workout Plan

These are few of the lower back pain workout plan that you can perform even in pain. Not exercising is the worst thing that you can do. Keep moving and keep your joints healthy. Lower back pain is experienced by almost all of us through some point of our life, working through the pain will help you decrease the recovery time.


Crossfit vs Gym

Crossfit is a branded fitness community created by Greg Glassman and Lauren Jenai in 2000. It is a registered trademark of CrossFit, Inc. Crossfit isn’t only about a particular scope as bodybuilding in the normal gym. Although the similar goals can be achieved in crossfit vs gym, the approach is different. We will discuss about the crossfit vs gym, benefits of crossfit and its terms used.

What is Crossfit?

Crossfit as mentioned earlier, is a branded regimen by Glassman and Jenai registered under CrossFit, Inc. It is both physical exercise and a competitive sport. A collection of HIIT , Olympic weightlifting, powerlifting, gymnastics, calisthenics, strongman  and many other exercises. While normal gym just focus on the bodybuilding aspect of single body part focusing a day, crossfit has “crossfit workout of the day“. With the focus being on anything from strength building to stamina to conditioning, it is possible with crossfit.

Overview of Crossfit

It is a strength and conditioning program with mixture of aerobic exercises, Calisthenics and Olympic weightlifting. Individuals enrolled in crossfit have a workout of the day that they can access through their affiliated crossfit gym or from crossfit.comCrossfit gym include equipment from multiple disciplines of fitness. It uses barbell, dumbbells, gymnastics rings, pull-up bars, ropes, kettlebells, rowing machines and many more.

Crossfit according to the social media and some other gym freaks has been termed the easiest way to injure yourself and lose all those muscles you have gained. But if you see on a broader aspect, it doesn’t focus on certain principle but has options over wide range. It includes some from body building, some from Olympic lifting, few from calisthenics and many more. So, a workout pattern might be individualized or just followed in general.

Crossfit Exercises List

Crossfit exercises include combination of high intensity cardiovascular training with strength gaining exercises. This combination gives you opportunity to burn more calories in less amount of time. It doesnot require you to have fancy gym or equipment at home to perform crossfit. At home, you can do jump ropes, push ups, pull ups, walking lunges and many other with minimal equipment.

crossfit vs gym

The focus while performing the crossfit exercises should be on the form and technique. If these are maintained, you will gain results very soon. Some of the crossfit exercises are as below.

  • Pull ups
  • Push Ups
  • Muscle Ups
  • Squat
  • Kettlebell Snatches
  • Dumbbell swings
  • Burpees
  • Jumping Ropes
  • Back Extension
  • Power clean
  • Rope Climbing
  • Barbell Press
  • Barbell Snatch
  • Clean and Jerk
  • Power clean
  • Hand Stand Push Ups
  • Jogging
  • Rowing
  • Jumping Jacks
  • Ring Dips
  • Shoulder Press

These are few of the exercises for crossfit. The focus is to perform the workout and combine it with the high intensity interval training. The Workout Of Day can be performed as it is or you can customize as per your needs. It is advised though that you do not perform no more than 20-30 minutes per day.

Crossfit Benefits

There are very subtle benefits of crossfit. Fitness in general is the combination of its components. Flexibility, strength, endurance, composition etc. can be a targeted with the crossfit workout. Few of the benefits of crossfit are as follows.

crossfit vs gym

  •  Versatility

    Crossfit programs are designed to assist in the everyday tasks. It is made revolving across the everyday jobs we perform. Crossfit athletes train their muscles, joints and ligaments using functional movements. It makes you flexible and versatile enough to break through everyday tasks.

  • Ability to Break Through Plateaus

    Unlike the bodybuilding where after few years of training, you tend to hit plateau, crossfit just provides you the ability to break though it. Plateaus occur when you do similar movements for repeated times. Crossfit has new set of workout everyday. By continuously switching the types of exercise, body isn’t made used to the exercise to  hit plateau. This is one biggest advantage of crossfit vs gym.

  • Help Losing Fat

    Fat loss is what people who join gym are up to. Losing fat isn’t easy when your metabolism is high. Crossfit exercises with HIIT and Cardio all involved in single workout, you burn more calories in less time. This is biggest recipe for fat loss. Few healthy men and women were studied to check for the difference for 10 weeks. Fat percentage and maximal aerobic capacity (VO2 max). After 10 weeks, significant improvements in VO2 max and decrease in body fat percentage was measured.

  • Less Time More Benefit

    You don’t have to spend and live in the gym itself to gain results. You should do anywhere from 20-30 minutes a day of crossfit workout to achieve results. It is very less time spent and yet great results obtained. Many people don’t prefer going to gym or exercise just with an excuse of time. With crossfit, 20-30 minutes a day is perfectly enough for your body. It doesn’t have a specific schedule, so you can workout anytime anywhere.

  • A Community Support

    There is an awesome community of the crossfitters with similar goals. A community gives you a sense of togetherness in whatever you are doing. Being in a community with similar individuals with similar goals will motivate you to go through all those results.

Also Read: Powerlifting for Beginners

CrossFit and Normal Gym

While you can very well workout your each body part in normal gym, your fat burning abilities are some what restricted. A strict diet, with bunch of this and that, focus on single muscle group, plateaus and all that comes with gym. While being able to manipulate your own body weight in free space is what fitness demands. Lifting 2-3 times your body weight, but not being able to move with your body weight is not being fit.

Crossfit trains all your ligaments, joints and muscle to be better at your everyday work. Both of these have their yin and yang and is absolutely dependent upon your style of training. But Blaming or criticizing one style of fitness with another is merely a nonsense and improper.

Final Verdict on Crossfit vs Gym

If you are a beginner and are seeking to get into fitness, it is always better to get taste of each style of fitness. You never know what you are made for unless you give it a try. Having a wide variety to choose from will give you knowledge of every field and help you decide. Starting with bodybuilding and powerlifting type of workout will strengthen your body and keep you at desired position to jump into any field.

So, rather than saying crossfit vs gym, it is very much beneficial to get taste of both worlds. Being able to switch between both will be a great feat for fitness.

Incline Barbell Bench Press

Incline barbell bench press directly relates to the chest workout. Among the so called “three different parts of the pecs”, incline bench press targets mainly upper pecs. It is a fairly stubborn part for many out there to grow. But with proper nutrition and training, you can put more effort in the area. In this post, we will talk about the exercise incline barbell bench press, its targeted areas, alternatives and how you can increase the weights.

Targeted Muscles

The majorly targeted and main muscle group is your upper chest or pectoralis major. This muscle is attached to the clavicle and humerus bone or the upper arm. It involves the front delt and triceps as the secondary or the stabilizing muscles.

Incline Barbell Bench Press

The incline barbell bench press is perfect to target the upper chest due to the angle of attack and range of motion. The triceps provide the extra strength to push through the motion while every pushing movement in front involves front delt. And the matter of fact is these upper chest and front delts are so closely situated that they assist each other.

Setup for the Workout

The setup part is fairly simple and requires little adjustment with different body type.

  • Adjust the bench between 30 to 45 degree angle.
  • Maintain the points of contact with the bench namely
      • Your feet flat on the ground
      • Glutes stuck to the bench
      • Traps glued to the bench
      • Little arch in the lower back.
  • Now pull retract your shoulder blades back

This is it for the setup part. Following these instructions, you have successfully put yourself in a stronger position to press.

How to Perform the Exercise

Now as you have done well with the setup, lets start the movement.

Incline Barbell Bench Press

  • With your shoulder blades retracted and lower back arched, it is important to maintain this through out the movement.
  • It is difficult to unrack the weight with the position, so, ask a friend to unrack the weight for you.
  • With barbell vertically above your chest, this is your starting position.
  • Slowly lower the bar to the clavicle bone area not above the neck.
  • Lift up after the bar touches your chest.
  • That’s 1 repetition for you.
  • Continue the movement for intended number of reps.

Things to Remember while Performing the Exercise

  • Keep your elbow slightly forward, not flared out while lowering the weight.
  • Do not bounce off the bar on your chest.
  • Always do controlled movement.
  • Doing less reps is perfectly fine then bouncing off the weight uncontrollably.
  • Always wrap your fingers, all 5 of them around the bar. Don’t use false grip.
  • Lift weights you can control.

Also read: Chest Workout Plan with Dumbbells

Alternatives to Incline Barbell Bench Press

As an alternative to the barbell, you can as well use other machine and weights. Some of the alternatives are as follows:

  • Incline Dumbbell Bench Press: Just substitute barbell with dumbbells. You will get longer range of motion and find it more challenging to stabilize.
  • Incline Machine Press: There are number of machines that mimic the barbell version of the bench press. It makes it easier to focus on desired muscles.
  • Incline Hammer Strength Press Machine: Hammer strength machine works great to target the muscles. Sadly it may or may not be available in your gym, but it is awesome alternative.
  • Smith Machine: You can setup a incline bench and basically mimic the barbell version without having to stabilize the barbell.

How to Improve Incline Barbell Bench Press

The strength and weight you put on the press will increase with time. But if you are having hard time improving you lift, you can follow these tips.

  • Strengthen your back as back being the antagonist muscle, helps to stabilize body for the lift.
  • Eat more to improve your overall strength.
  • Progressively overload over the week
  • Increase volume of your chest workout routine.
  • Train triceps to help in the upper end portion of the press.
  • Workout with guys stronger than you. This will help you push through the movement effectively.

Concluding Factors For the Exercise

If you too have your upper chest lacking, you can follow this tips to improve or if you are beginner, you can learn the proper way to perform the exercise. Basically, this topic is helpful to everyone out there searching for info on this exercise. Leave your ego out of the gym and be loyal to what your body can lift. Be injury free and be healthy. Follow bodybuilding.com for other details on the workout.