- What's up THENX athletes.
It's Chris Heria.
Today we're gonna be doing a workout
to strengthen our lower backs and reduce,
or even completely eliminate lower back pain,
if that's something you're experiencing
and we're gonna be doing this whole entire routine
with just our own body weight.
So you can do this absolutely anywhere.
Lower back pain is very common
and the causes for this can be anything
from an injury to your back, having a weak lower back,
or weak muscles surrounding the lower back
or even a sudden movement without warming up properly.
Now exercises are gonna treat
and reduce your lower back pain
as well as strengthening your lower back,
usually focuses on strengthening your flexors,
your extensors, which are basically engaged
through abdominal exercises where you bring
your knees to your chest,
and your oblique muscles to help reinforce
the support of your spine, but your hamstrings
and your glutes can also be a cause of back pain as well.
Tight or even weak glutes create tension on your back
caused by your glutes pulling
or putting strain on your back.
So both strengthening and increasing the flexibility
of your glutes will help release that tension.
And the same thing goes for hamstrings.
Having tight or even weak hamstrings
can negatively affect the alignment of your spine
causing discomfort and pain in your back.
That's why warming up a before and stretching out
after your workout is just as important
as doing your workout.
So that's how we're gonna strengthen our lower back
as well as eliminate and prevent lower back pain,
focusing on our flexors, extensors, glutes, hamstrings,
and our lower back with today's workout.
We're gonna be doing eight exercises for 40 seconds each.
And with every exercise I want you focusing
on the quality of each repetition.
Don't worry about how many reps you're doing.
Just focus on your range of motion,
the quality of your muscle contractions
and your time on retention.
And between each exercise we'll have a 20 second break.
So if you're ready to get started, as I said before,
this workout takes absolutely no equipment.
The only thing you'll need is a chair, a table, a couch,
or any other elevated surface
that you can lay over and hold onto.
If you have that ready to go, all you need to do
is download the THENX app in the app store
or Google play store, so that you can have this workout
on your phone and you can properly follow along.
Open up to the YouTube workout section.
You should be able to find this routine,
check out the warmup at the top of the workout.
Definitely do it if you're not warmed up yet.
And if you are, smash the light button
and we're ready to get started.
Starting off the first exercise we're gonna be strengthening
and stretching our glutes,
which is a supporting muscle to our lower back,
with glute bridge for 40 seconds,
which also engages our lower back as well.
So let's get down on the ground into a laying position,
heels flat on the ground, hands back.
We're gonna drive our heels into the ground.
Raise our hips up.
Squeeze those glutes.
Come right back down.
Remember you don't wanna focus on how many you're doing.
You wanna focus on the quality of the contraction,
your range of motion, and your time under tension.
(mellow upbeat music)
Halfway there.
(mellow upbeat music)
Last 10 seconds.
Five, four, three, two.
Last one, give a nice good stretch.
All right, we're gonna move on to another exercise
that's gonna stretch and strengthen another muscle group
supporting your lower back, which is your hamstrings
with good mornings.
Which is a low impact exercise that's great for warming up
and starting off your workout, especially if you're
already experiencing lower back pain.
It's also gonna give you a good stretch
in your lower back as well.
So you want your feet, shoulder width apart,
hands on our head, big chest.
You wanna put your glutes in your hips out
like you're gonna spot a chair to sit down on.
Come right back up.
Nice and down flat,
come right back up,
squeezing, contracting the whole time.
It's not a squat. (mellow upbeat music)
You're gonna feel the stretch in your hamstrings.
Squeeze your core.
Last 10 seconds.
Five,
four,
three,
two,
and one.
Now the next exercise we're gonna get into
is gonna strengthen another supporting muscle group
for our lower back, our oblique muscles,
which help reinforce support of our spine.
We're gonna be hitting our obliques with side planks.
So let's get down on the ground
straight from a pushup position.
Bend one arm, go to the side.
We're gonna do 20 seconds on one side.
Then we're gonna switch over and do another 20 seconds.
Just make sure you're squeezing,
keeping that contraction, keeping those hips raised.
(mellow upbeat music)
You have your hand on your side.
Five, four, three, squeeze, two and one, switch over.
Make sure those hips are nice and high.
(mellow upbeat music)
Last 10 seconds.
Five,
four,
three,
two,
and one.
All right, we are flying through this routine.
We have one more exercise, it's gonna strengthen
another supporting muscle group for our lower back,
our extensors and our flexors,
which will be engaging with laying knee raises.
So let's get into a laying position,
legs straight out, hands beside us.
Bring your knees all the way in.
Straight back out.
All the way up to your chest,
right back out.
(mellow upbeat music)
Of course, if having your hands beside you is too difficult
you can always put them underneath you.
But for a real challenge, put them beside you.
(mellow upbeat music)
Last 10 seconds.
Five,
four,
three,
two, let's get one more.
Last one.
All right.
The last four exercises were low impact
that pretty much everybody can do
that will also treat and prevent lower back pain
because we're emphasizing on the supporting muscle groups
for our lower back.
But now we're gonna focus on exercises
that strictly build strength in our lower back
with the next exercise coming up, tuck reverse leg raises.
So you're gonna hold onto any surface.
You're gonna bring your knees in and tucked,
come all the way out, squeeze, right back in.
(mellow upbeat music)
Halfway there.
Pace yourself.
Five,
four,
three,
two, last one.
All right there we have the tuck reverse leg raise.
You should definitely be feeling that in your lower back.
This is a super effective exercise.
This can be done on the side of a couch, chair, a table,
anything that you can lay and hold onto.
Next we're gonna move on into a tuck reverse leg hold
for 15 seconds, twice, with the ten second break in between.
Get down to position.
Tuck your legs, squeeze up,
knees in and hold.
Squeeze your lower back.
(mellow upbeat music)
Five,
four,
three,
two, and one.
Bring it down, whew.
Wait, 10 seconds.
(Chris exhaling deeply)
Five, four, three, get into position, two.
Bring them up.
Squeeze.
I like to stay looking forward,
it engages even more of my back.
(mellow upbeat music)
Five,
four,
three,
two, and one.
Whew!
Moving on, we're gonna be doing reverse leg floaters
from the same position.
Remember, you don't wanna be straining
or even speeding through this.
That's why we're not lifting heavy weight for a reason.
We're trying to really create a strong foundation
for our lower back.
So let's get into position, from here we're gonna
lift our legs up and just leg flutter.
We're gonna go for 15 seconds.
Stop, and then do another 15 seconds after.
Last 10 seconds.
The higher you lift your leg, the more you engage
your lower back and your glutes, as well as your hamstrings.
Three, two, and one.
Bring 'em down.
Ten second break.
If this is too difficult you can always just
hold that position instead of leg flutter.
Let's get back into the position.
(mellow upbeat music)
Last 10 seconds.
Five,
four,
three,
two, and one.
Whew!
All right, we just have one last exercise to go.
We're gonna finish off this routine
with plank alternating toe taps, emphasizing on our core,
lower back, glutes, and hamstrings.
Let's get down into a plank position.
From this position, squeeze your core.
You wanna bring your leg up, squeeze the glute, tap.
Come right back to the middle.
Squeeze the glute, tap, come right back.
The higher you lift,
the more you're engaging lower back, glutes.
There you go.
This is the last one.
Want you to make you count.
Squeeze.
Focus on your quality, perfect form.
Make sure your hips are at a good position.
Not too low, not too high.
Last 10 seconds.
(mellow upbeat music)
Five,
four,
three,
two.
And last one.
There we have it.
Whew!
We just killed this lower back routine
and my lower back feels pumped, supported,
and super strong right now.
If you were able to get through this routine with me,
congratulations, not only are you preventing and eliminating
back pain, but you're also strengthening your lower back.
Which is gonna strengthen your core
and allow you to apply more strength in your lifts,
which is gonna build more muscle.
So congratulations for getting through it.
Make sure to come back to this routine weekly, if you can.
And the more you do it, the stronger you're gonna get.
Eventually you'll be able to go for more rounds.
To benefit the most outta this routine,
you wanna be able to do it for at least two to three rounds.
But thank you so much for watching.
I really appreciate it.
And if you enjoyed the video or learned something
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And if you have a friend or family member
that's experiencing back pain,
please send them this video
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Again, thank you guys so much for watching.
I really appreciate it.
If you have a great idea
or you'd like to see something in the next video,
let me know down the comment section below
and I'll see you next Sunday 8 PM USA, Eastern time.
Mad love and peace out.
(mellow upbeat music)